High Intensity Interval Training

For years we have been told that low-intensity aerobic exercise is the best method for burning excess body fat. Looking around you can quickly see that it's just not working.

Unfortunately, there are countless numbers of people trying desperately to lose weight by doing hours of endurance work on a treadmill, or some other similar method. Endurance training has it's positive effects; enhances your mood, by raising your endorphin and serotonin levels, and strengthens your heart and lungs to name two. But for the most part all of these endurance exercisers are not going to lose very much of their stored body fat...So what to do?

There is an exercise routine that along with speedy fat loss has a number of additional benefits which include toning and shaping your body, improving your speed, and increasing your endurance, lowering your blood pressure, strengthening your heart, and increasing the ply-ability and elasticity of your blood vessels.

This exercise is called High Intensity Interval Training. Study after study has proven the incredible fat burning effects that this type of training can have on the body. In research studies participants lost 9 times as much fat as those doing standard aerobic exercise.

I would love to teach you how to transform your favorite form of aerobic exercise into a fat burning exercise that only takes 20 mins. 3x a week.

Slow Down, You Eat Too Fast, It’s Time to Make Your Sandwich Last

It can take 20 minutes for your brain to start to tell you that your full. I'm sure you all have experienced that delay when you eat too much too fast, and make yourself sick.

Studies in the rate of food consumption show that those who eat more slowly consume less calories, have better digestion, use less antacids, are more comfortable following a meal, and experience higher levels of meal satisfaction.

Ideas to help you eat more slowly

* take smaller bites

* chew each bite 15 times

* Swallow before taking another bite

* set down your fork between each bite

* eat with chop sticks

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Proteins, Carbohydrates, and Fats

Eating the right combinations of protein, carbohydrates and fats can speed up your metabolism, balance your blood sugars, lower your cholesterol, burn stored body fat, satisfy your cravings, and build lean muscle mass. For most adults wishing to lower their body fat we suggest a diet of 40% protein, 40% carbohydrate, and 20% polyunsaturated and monounsaturated fats.

Examples of Lean Protein: Chicken Breast, Turkey Breast, Lean Beef, Lean Pork, Fish, Shrimp, Beans, Tofu, Egg Whites, Greek Yogurt, Cottage Cheese, Low Fat Cheeses, Nutritional Shakes, and Protein Powder

When you eat quality protein in each of your meals throughout the day, you are providing your body with the essential amino acids. These essential amino acids can not be made by your body alone, they must be provided through the foods we eat. These Amino Acids that you get from eating protein are the basic building blocks of muscle, they also produce essential enzymes, hormones, and antibodies.

Examples of Quality Carbohydrates: Whole grain breads, tortilla's, and wraps, wild, brown, and "Basmati" white rice, whole grain pasta, oatmeal, barley, squash, yams, potatoes, fruits low in sugar and high in fiber. There are many options that are nutrient rich, and taste great.

Carbohydrates are our body's source for immediate energy. Carbohydrates also cause the release of the powerful hormone insulin. When eaten in moderation every couple of hours in combination with a quality protein we can receive a constant stream of energy throughout the day. Lowering the risk of diabetes and obesity.

Examples of Essential Good Fats: Canola Oil, Olive Oil, Safflower Oil, Nuts, Avocados, Dark-Green Leafy Vegetables, Fish

Essential good fats are necessary to nourish our body's 75 trillion cells. These fats actually enable you to lower your body fat by increasing the metabolism of stored body fat and decreasing fat production in the body.

Research shows that 95% of all americans are malnourished in essential fats. Deficiency symptoms include dry skin, slow metabolism, mood disorders, decreased energy, dizziness, and memory loss.

ksl.com - Despite national poisoning decline, Utah rates stay the same

ksl.com - Despite national poisoning decline, Utah rates stay the same

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