What’s Wrong With Fads?

Fad diets may help you lose weight quickly, but that weight is just as quick to return once you go back to your old eating habits. In fact, according to the Centers for Disease Control and Prevention, research shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are the […]

The Science Behind Successful Weight Loss

To start, you’re going to need to separate the facts from the heard-it-through-the-grapevine fodder. What worked for someone else — or even a group of people — may not be your ideal approach, and for many different reasons. But having a good grip on the basics, such as knowing exactly how to calculate and track […]

Can you lose weight eating the same thing and doing an 11-minute workout?

Answer: The simple answer to your question is yes, given enough time. Let’s presume your weight was stable. This would imply that over a period of time you eat as many calories as you burn. Adding an intense 11 minute workout to your daily routine would certainly allow you to burn more calories and establish […]

Tips to Help You Lose Inner Thigh Fat

Fill your plate with lean proteins, whole grains and plenty of fruits and veggies. 2. Eat to Lose Once you’ve reduced your calories, you have to make sure the ones you are still taking in come from quality sources. Limit refined carbs, sugar and both saturated fatsand trans fats, and add in more lean protein, fruits, veggies, whole […]

Tips to Help You Lose Inner Thigh Fat

1. Start Tracking First things first: You need to take in less than you burn — that is, you’ll need to create a calorie deficit. To do that, you’ll determine how many calories you need daily to maintain your weight by using an online calculator or meeting with a dietitian. Then, subtract 500 to 1,000 calories, […]

Healthy Foods To Avoid For Weight Loss

Granola How do I go about this? It’s processed, granola is processed, it’s been sweetened with brown sugar or other artificial sweeteners. Granola fills you up with bad calories. Although many people have accepted granola has highly nutritious due to the nuts and oats which make it seem healthy. Your regular oatmeal is way better […]

Benefits of Portion Control Beyond Weight Loss

When it comes to losing weight — or just healthy eating in general — the rules around food are pretty simple: Don’t overeat, control your portion sizes and listen to your body’s fullness cues. But knowing the guidelines and putting them into practice are two different things, and the latter can be a lot more difficult — […]

Why Portion Control Works — and How to Get It Right

If you’re trying to lose weight, you’ve likely been told to “watch your portions!” by at least one well-meaning soul. This isn’t bad advice, actually — as long as you know what the heck it means. Here’s a hint: Your diet-whisperer is likely talking about portion control, a practical approach to eating that puts the […]

Exercising Not to Lose Weight

A while back I was exercising a lot because I wanted to get back in shape, feel “skinny” again and feel healthy in my body. But my motivation was … Exercising Not to Lose Weight I absolutely love this post!!! It’s a post that inspires and motivates!!! Make it a great day!!! Philip “FitGuy46”

Off Grid Coffee

Chаgа Muѕhrооm Coffee was рорulаrіzеd іn the mоdеrn world thanks іn lаrgе раrt tо thе nоvеl “Cаnсеr Ward” bу Ruѕѕіаn аuthоr, Alеxаndеr Solzhenitsyn. … Off Grid Coffee

Easy Things to Do Every Night to Lose More Weight

8. Make Time for a Stress-Buster Use the time you were spending on social media to actively relax. Adults with obesity who participated in an 8-week stress-management program lost significantly more weight than those who didn’t take steps to tame the tension, per a October 2018 study published in the Journal of Molecular Biochemistry. “Stress releases hormones […]

Easy Things to Do Every Night to Lose More Weight

6. Set a Bedtime and Stick to It Sleep and weight are closely related — and the less shut-eye you get, the more likely you are to struggle with excess pounds. Among overweight adults trying to lose weight over the course of a year, those who regularly logged 7 to 9 hours of sleep per night […]

Easy Things to Do Every Night to Lose More Weight

5. Plan a Protein-Packed Breakfast Deciding the night before what you’ll eat in the morning means there’s no risk of grabbing something junky — or skipping breakfast altogether and getting slammed with the urge to snack mid-morning. While you’re prepping ahead, aim for a breakfast that packs at least 10 to 15 grams of protein, […]

Easy Things to Do Every Night to Lose More Weight

4. Sit at the Table — and Don’t Look at a Screen Make dinnertime its own special event free of multitasking. Eating with distractions like TV or your phone makes it harder to pay attention to your hunger and fullness cues, which can cause you to eat faster and take in calories that you don’t […]

Easy Things to Do Every Night to Lose More Weight

Even if you have no problem faithfully sticking to healthy food choices during the day, the hours between finishing work and going to sleep can be plagued by pitfalls that can send weight-loss plans veering off course. At the end of a busy day, food can go from simple sustenance to a source of relaxation and even […]

Tips For Losing Weight After Lockdown

5. Give Yourself a Break Phew, right? The last thing London wants you to know is that it’s totally normal to feel like some things are out of your control right now (which can be frustrating when you’re trying to adhere to a healthy lifestyle!). So try to take some of the pressure off — […]

Tips For Losing Weight After Lockdown

4. Move More Whether your gym is still closed or you just don’t feel comfortable sweating next to strangers yet, working out in the traditional way might not be possible right now — but squeezing in movement wherever you can is key. “Taking a 15-minute walk around the block when you have time between calls or using […]

Tips For Losing Weight After Lockdown

3. Hydrate, Hydrate, Hydrate Set the scene: It’s 8 p.m. and you head to the fridge for a snack, but realize after you eat it that you were actually just thirsty. It happens. “I find that in practice, many of us are confusing thirst with hunger — especially if we’ve skipped any earlier meals or […]

Tips For Losing Weight After Lockdown

2. Stay Consistent Consistency is key, but that doesn’t equal perfection. All London means here is to stay consistent in the ways you can. Nail down your eating and workout habits, then start to figure out how you can improve them. “A big component of the WW app is tracking, which builds awareness about your habits, meal patterns, preferences (what you […]

Tips For Losing Weight After Lockdown

1. Enjoy More Produce, More Often London says the more you can make your meals and snacks produce-based, the more inclined you will be to crave these all-natural favorites over the not-as-nutritious foods. To help encourage eating more produce, fruits and vegetables are “ZeroPoints” — so you don’t even have to track them. “These foods […]

Tips For Losing Weight After Lockdown

Let’s go over a few lessons learned during self-isolation: how to bake banana bread five different ways, which household objects can double as makeshift dumbbells and the fact that being cooped up at home can equal unwanted weight gain. While you’ve been busy adapting to this new home-centered reality, you may have learned that it’s hard to […]

Certified Personal Trainer

Follow me on my 45 Day Shred. The next 45 days I will be posting videos with some of my workouts. It’s my way of getting my name out there. I figure if I can be seen in action, it will help me get clients. Right now my main focus is helping people lose weight […]

In Search Of Clients Looking To Lose Weight And Get Toned Up

If you’re looking for help losing weight and toning up, contact me or click on my link http://www.fitguy46personaltraining.com for your free consultation. Make it a great day!!! Philip “FitGuy46”

Cleanses – Do They Really Help?

Cleanses have recently become popular as a means to improve health and energy, rejuvenate the body, lose weight and slow aging. According to Spins research, between October 2008 and October 2009 Americans spent more than $100 million dollars on cleansing and detox products in an effort to lose weight, gain energy and purify themselves of […]

The Undeniable Facts of Weight Control

Individual total calorie intake is determined by personal activity, body statistics and goal including desired time frame. The foods that make up your allowed calories can be structured to improve health & performance. One single fact determines the rate of weight/fat loss: the average daily calorie deficit. This is defined as the difference between how […]

Weight Control: The Facts Make It Easy – Part II

Visibility allows flexibility – do it your wayTo reiterate, nowhere in Part 1 did we tell you what to eat or do to lose weight.  All we have said is “know how many calories you burn, what you want to weigh and when, and then you’ll know how many calories you get to eat.” And by now […]

Weight Control: The Facts Make It Easy – Part I

If you know what to do, then why CAN’T you control your weight? The simple answer to the question is motivation, because everyone knows how to lower their weight – everyone. Yes, ALL adults know (albeit many are in denial) that their undesirable or oversized fat stores are a result of eating or drinking more […]

The Facts About Eating A 1200-Calorie Diet

Eating just 1,200 calories a day may help you drop those last few pesky pounds. But even when cutting calories, weight loss success depends on the individual. So, it’s not easy to predict, for example, how long it will take to lose 5 pounds on a 1,200-calorie diet. “Genetic, metabolic, hormonal and environmental differences between people can […]

A 1,200-Calorie Sample Menu

While you can easily incorporate many of your favorite foods into a low-calorie diet, sample menus can help add variety or reinforce the concepts of balance and moderation. Below, you’ll find a weeklong sample menu for a balanced 1,200-calorie plan. At any meal and snack, add water, unsweetened hot or iced tea or sparkling water […]

Make Every Bite Count

Hunger and cravings are significant barriers to any meal plan. To counter this, Malkani recommends more high-volume, fluid-containing and low-calorie foods, such as salads, vegetables, soups and fruits. In addition, she recommends eating balanced meals, drinking plenty of water and incorporating high-fiber foods, such as whole grains and legumes. Equally important is to avoid getting calories […]

Steps To A Healthy 1,200-Calorie Diet Meal Plan for Weight Loss

Step 3: Shop and Plan Whether you are simply improving food choices or following a low-calorie meal plan, planning ahead is important for success. The Academy of Nutrition and Dieteticsrecommends that you start with a thoughtful grocery list. Make this list after planning meals for the week, and take note of what you already have on […]

Steps To A Healthy 1,200-Calorie Diet Meal Plan for Weight Loss

Step 1: Seek Expert Advice A 1,200-calorie diet is not inherently risky and may work well if this energy intake helps you achieve gradual, safe weight loss. But if following this plan makes you hungry or weak, you probably need to adjust your diet. Also, if this low-calorie plan causes rapid weight loss — greater […]

A Healthy 1,200-Calorie Diet Meal Plan for Weight Loss

If you’re trying to lose weight, cutting back on calories is an important step. A diet that limits the daily calories to about 1,200 may help you reach your goal weight but may provide too little energy and nutrients for most active women and men (men need at least 1,500 cals per day). Regardless of […]

How to Eat the Right Number of Calories

First, determine the number of calories you should be eating each day to maintain your weight by using the chart in the Dietary Guidelines for Americans, which breaks it down by age, sex and physical activity level. For healthy weight loss (about 1 pound per week), you should aim to cut about 500 calories a day from that […]

How to Eat the Right Number of Calories

First, determine the number of calories you should be eating each day to maintain your weight by using the chart in the Dietary Guidelines for Americans, which breaks it down by age, sex and physical activity level. For healthy weight loss (about 1 pound per week), you should aim to cut about 500 calories a day from that […]

Signs You’re Not Eating Enough Calories on Your Weight-Loss Diet

You’re Getting Sick Catching colds regularly? Your low-calorie diet may be to blame. “Eating too little can negatively affect the immune system and stress out the body,” Moskovitz says. When this happens, your body produces fewer lymphocytes, aka infection-fighting white blood cells, according to the Cleveland Clinic. Consequently, with lower lymphocyte levels, you run a greater risk of getting […]

Signs You’re Not Eating Enough Calories on Your Weight-Loss Diet

You’re Not Losing Weight If your weight loss grinds to a halt, you might think that slashing more calories is the solution. It’s probably not. Though it sounds counterintuitive, your low-calorie diet could be the reason you’ve stopped shedding pounds in the first place. “Whenever you limit calories to lose weight, your metabolism can go […]

Signs You’re Not Eating Enough Calories on Your Weight-Loss Diet

Weight loss relies on a fairly straightforward equation: To drop the number on the scale, you must consume fewer calories than your body burns. With this in mind, it seems logical that cutting as many calories as possible can help you shed pounds faster. Makes sense, right? Hate to break it to you, but this […]

Walking to Lose Weight and Get Fit

When you’re trying to lose weight, you might think you need to do something strenuous like running or HIIT workouts every single day in order to see any results. While those are great options if they appeal to you, they’re not the only forms of exercise that can help you drop pounds. Because weight loss essentially comes down to […]

Don’t Just Sit There, Move!

 Weight control is possible without traditional exercise (though there’s no substitute for true exercise). Somehow during the last few decades, somewhere between 20 and 40 years of age, you’ve gained about 20 pounds. This didn’t have to happen–if you had walked an average of 150 more steps daily (which takes about three minutes) during a […]

Don’t Just Sit There, Move!

 Weight control is possible without traditional exercise (though there’s no substitute for true exercise). Somehow during the last few decades, somewhere between 20 and 40 years of age, you’ve gained about 20 pounds. This didn’t have to happen–if you had walked an average of 150 more steps daily (which takes about three minutes) during a […]

Introduction To Basic Nutrition

Understanding basic nutritional concepts and the components of a healthy diet is important to everyone. Proper nutrition is vital to an individual’s health and wellness as well as peak athletic performance. Major causes of death and disease are intimately linked to poor diet and a lack of physical activity, and an inadequate diet is associated […]

How You May Be Sabotaging Your Weight

Weight Control Basics You may recall from Weight Control 101 that your weight is determined by the calories you take in and the calories you burn on a daily basis. If you’re like most adults, you’ve been taking in more calories than you burn and you have excess body fat that you’d like to get rid […]

Weight Control 101

One factor determines your weight …calories. Controlling your weight comes down to one thing – managing calories. Your body is a complex machine that requires fuel to run your metabolism and perform all movement. Calories from the food and beverages you consume provide this fuel. If you burn all the fuel you take in, your […]

Why Food Logging is Critical for Weight Control

Food Logging – A Powerful Weight Loss Tool You may surprised by the fact that losing weight is not the main challenge for most people. Keeping it off is much more of a struggle. In fact, only a small percentage of those who lose at least 10 percent of their initial body weight manage to […]

You’re Not Losing Weight

If your weight loss grinds to a halt, you might think that slashing more calories is the solution. It’s probably not. Though it sounds counterintuitive, your low-calorie diet could be the reason you’ve stopped shedding pounds in the first place. “Whenever you limit calories to lose weight, your metabolism can go through a process called […]

Lifting Weights

Lifting weights not only helps you burn fat, but it also amps up your ability to perform such daily tasks as carrying groceries, climbing stairs and doing other household chores. Lifting weights is critical since all of us lose one to two percent of our muscle strength each year, according to a December 2013 Journal of […]

Walking

Not only is walking a convenient way to lose weight since you don’t need to belong to a gym or invest in special equipment, it’s also an ideal exercise for older adults since it’s gentle on your joints and will help keep your heart and bones strong. A 155-pound person burns 149 calories when walking […]

WEIGHT LOSS

If your goal is to lose weight, it’s easy to get lost in all the buzz about what to eat and avoid and even when to eat and not. No wonder, then, that you might end up adopting seemingly “healthy” habits that actually undermine your success. The good news is that it only takes a […]

Why Eat More Fiber?

Hunger, energy levels and digestion are all directly affected by how much fiber you eat. Fiber is the zero-calorie part of plant-based food that the body’s enzymes can’t completely break down and, therefore, it passes through the body undigested. “If soluble fiber is a sponge, insoluble fiber is a broom that sweeps everything out.” “Fiber […]

The Best Diet and Exercise Advice for Leaner, Toned Legs

Stems. Gams. Stumps. Whatever you call them, the legs are where a lot of women tend to store extra padding. And while it’s not possible to target weight loss to just one area of the body, there are diet and exercise tweaks you can make to help slim down your legs fast. Forget leg lifts […]

How to Burn More Calories and Actually Lose Weight Walking

Here’s what you need to know about walking in the name of weight loss. You don’t need a gym to score a quality workout — just head out the front door for a brisk walk. Walking is a legit form of exercise and accessible to almost everybody. Walking for exercise can even help you lose […]

Do What Works For You

Do what works for YOU Weight loss can be achieved in many different ways as long as you consistently burn more calories than you consume. However, to achieve and sustain results, follow the example of successful losers who selected behaviors they could maintain for life. Keep in mind that you can start by making small […]

Why do most people gain the weight back?

In a nutshell, people return to their original weight (and more) when they stop doing what made them successful in the first place. Participants of the NWCR who regained more than five pounds reported exercising less, eating more fatty foods and allowing themselves to overeat more frequently. It makes perfect sense why the majority of […]

Weight loss Tip

Weight loss Tip To succeed you only have to pay attention to a number, but you need to know what that number is.You WON’T manage what you CAN’T see and you CAN’T manage what you DON’T knowTo successfully achieve your goal weight YOUR way, you need to know how many calories you use every day […]

Why Food Logging is Critical for Weight Control

Food Logging – A Powerful Weight Loss Tool You may surprised by the fact that losing weight is not the main challenge for most people. Keeping it off is much more of a struggle. In fact, only a small percentage of those who lose at least 10 percent of their initial body weight manage to […]

Trying to Lose Weight? Eat More of These 3 Things

By Kelly Plowe, MS, RDN Updated February 8, 2020 The focus of weight loss typically is to eat less, but what if you focused on eating more? A major concern with the way we eat today is that we’re filling up on a lot of foods that don’t serve us well (i.e. fast-food, ultra-processed foods, […]

4 Types of Workouts That Help Women Burn More Fat at the Gym

By Kaitlin Condon Updated December 30, 2019 Your time is valuable — especially at the gym. So if your goal is to burn body fat, you’ll need to be strategic about the kinds of workouts you do. The goods news, though, is that you don’t need a ton of time for these workouts. Even 30 […]

Exercising Video

Hello everyone. I’m a certified personal trainer. In the video above I’m demonstrating the seated leg press exercise at planet fitness. I’m an up and coming personal trainer just trying to get my name out there. My main goal is to help as many people as I can reach their health and fitness goals. I […]

Certified Personal Trainer

By Philip “FitGuy46” I’m dedicated to getting results. I specialize in fitness assessments, program design, weight loss, muscle tone, and supplements. So if you are in need of a personal trainer that can get you results and help you reach your health and fitness goals contact me. Make it a great day!!! Philip “FitGuy46”

Want to Lose Weight? Here’s How Much Water You Should Be Drinking

By Bojana Galic Updated June 28, 2019 While water won’t burn any extra calories, drinking lots of good old H2O may be beneficial on your weight-loss journey because it can help you better identify when you’re full and provide the hydration you need to power through fat-burning exercise. Maybe you’ve heard that 3 liters a […]

Want to Lose Fat Without Losing Muscle? Here’s How to Get Lean

By Nick Tumminello Updated March 4, 2020 Looking to get lean and show off your hard work? To make those muscles pop, you need a lower body fat percentage while preserving that hard-earned muscle mass. But here’s the hard part: Muscle is high-maintenance and requires a specific type of diet, training and recovery plan to […]

9 Weight-Lifting Myths It’s Time to Stop Believing

By Jaime Osnato Updated January 24, 2020 Do you avoid the weight rack for fear of getting too bulky? Skip strength training because you think cardio is the best way to drop pounds? If you answered yes to either question, you’re probably acting on faulty assumptions. Whether your aim is look better in the buff, […]

Want to Lose 15 Pounds? Here’s Your Kickstart Plan

By Jennifer Kelly Geddes Updated February 5, 2020 Fact Checked Losing 15 pounds is a worthy goal if you’re overweight, but doing it too quickly can backfire. Instead of trying to hit that number in, say, six weeks, health experts agree that a slow (but sure!) 1- or 2-pound weekly goal is your best bet. […]

Trying to Lose Belly Fat? Don’t Make These Common Mistakes

By Lauren Del Turco November 12, 2019 Belly fat gets an extra bad rap — and for good reason. In particular, the fat that accumulates around the organs of your midsection (technically called visceral fat) is linked with increased risk of both cardiovascular disease and type 2 diabetes, according to Harvard Health Publishing. But that […]

How to Shed Belly Fat and Define Your Abs (Zero Crunches Required)

You’ve been hitting the gym, working your core and lifting weights — but you’re still not getting those flat, defined abs that you’ve always wanted. What gives? Many people want a tight core, but achieving that can be difficult. If you’re looking to shed the layer of fat over your abs, the process actually involves […]

Certified Personal Trainer

Best Fiber Supplements for Weight Loss By Amy Furay Fiber in the diet is essential for preventing constipation and helping a person to feel full. Fiber may also aid in weight loss. A recent article in the “European Journal of Clinical Nutrition” studied the effects of a high fiber diet on weight loss and cholesterol in […]

Certified Personal Trainer

4 Types of Workouts That Help Women Burn More Fat at the Gym By Kaitlin CondonUpdated December 30, 2019Reviewed by Aubrey Bailey, PT, DPT, CHT Your time is valuable — especially at the gym. So if your goal is to burn body fat, you’ll need to be strategic about the kinds of workouts you do. The goods news, though, […]

Certified Personal Trainer

Weight Loss Tip Tip If you’re actively losing weight, aim to eat about 1.3 grams of lean proteinper kilogram of body weight each day. Keep in mind that a kilogram equals about 2.2 pounds. So, for example, a 250-pound person should aim to eat about 148 grams of protein daily (for reference, a 3-ounce serving of […]

Certified Personal Trainer

Food And Weight Loss 5 Reasons You’re Still Not Losing Weight After Cutting Junk Food By Hallie LevineUpdated December 26, 2019 Fact Checked You’ve said sayonara to cookies, chips and virtually anything that comes in a bag or a box, so why haven’t the pounds magically flown off your tummy, butt and hips? Alas, cutting out — […]

Certified Personal Trainer

Does Starving Yourself Help You Lose Weight? Warning You need a minimum of 1,200 calories per day as a woman or 1,500 as a man to support nutrition for bodily functions like breathing, cellular repair, hormone production and pumping blood, says MedlinePlus. Starvation leaves no fuel for these basic bodily functions, let alone energy for […]

Being Successful

“If you want to be successful, you’ve got to take responsibility for where you are now, where you want to go, and do the work to grow yourself and your business to the next level.” – Sean Greely Good morning fitness family!!! I know I’ve been gone for a while but I’m back. I was […]

Certified Personal Trainer

Hi I’m a recent grad from NASM. I am a Certified Personal Trainer. I specialize in fitness assessment, program design and weight training. I want to help people who have had difficulties in the past incorporating fitness as a lifetime goal. My desire is to help potential clients see fitness as a lifetime endeavor. My […]