It's been a busy and fun couple of months since my last blog update. I've created a new Facebook page. My gym's new owners South Pacific Health Clubs are starting to get some traction in the community. Numbers are starting to pick up and the gym is slowly filling with people keen to change their trajectory from weak, overweight, unhealthy & sluggish to sharp, lean, fit, strong and full of life.
I've had so much fun meeting them and helping them on their journey.
Recently I responded to a FB question by another PT which asked, "Where does your inspiration come from?" My answer was this:
"A
combination of things but mostly from people who overcome hardship to
achieve great things, people who are older than me and are in amazing
shape and my PT clients who work their arses off each and every session."
In the last few months I've been doing some work with a very fired up young woman keen to change the way she feels and looks. She has been putting in some huge sessions and is reaping the benefits of a healthy lifestyle. The most impressive thing about Ellie is her attitude. She is always on time. Always ready to work hard. She never complains and keeps herself focussed and motivated in a way that you'll soon see is brilliant and infectious.
I'd like to start off this month's blog with a 7'ish minute video highlighting Ellie as a person, her goals, the strategy I have put in place for her and effort she puts into each and every workout.
I think I'm starting to get the hang of this movie-making business. Enjoy.
Sunday, May 19, 2013
Boxing : the full-body power surge
So, boxing for fitness and weight control is really starting to take off. It's gaining a lot of momentum and recently my gym asked me to start running group boxing fitness classes. So far the feedback has been great, and the people turning up are learning something that my clients and many others doing boxing have learned some time ago, and that is that boxing is super challenging, super fun and burns so many calories without any of the tedium normally experienced with conventional cardio training.
Recently there was an article published in The Age talking about the benefits of boxing. I'll share it with you below in case you haven't seen the article already but before I do, why don't you take a look at a couple of short video clips of me being put through my paces with my boxing coach Dave Bridgman, and another mind-blowing clip of my client Katie (KJ) blurring time and space as she rips through some advanced padwork with me.
By Charmaine Yabsley TheAge
Whether you're facing off against an opponent, boxing pads or even utilising your legs in a kickboxing class, boxing is a great way to boost your mood, burn fat and build your self-confidence.
"Women are actually better boxers than men as they lead with their legs," says Matt Spooner, head coach at UFC Gym in Sydney, who also trains actor Leonardo DiCaprio. "Even a 60 kilogram woman can hit with a force of 40 kilograms," he says. "If a 90 kilogram man uses just his arms to box, he'll only achieve a force of around 10 kilograms. That's why women tend to be better boxers – they use their legs for power, whereas men rely on their arms."
A boxing class raises your metabolic rate for 48 hours after your training session.
Power of the punch
Although boxing might seem to be just an upper-body exercise, it actually works your legs and core tremendously when the correct technique is used. "Boxing is especially good for toning and building strength and power in the chest, triceps, shoulders, midsection and the upper and lower back," says trainer Kris Etheridge, the owner of Kris Etheridge Fitness, a private training studio in Toorak, Victoria.
And as women have found out, it's all about your technique, not necessarily strength, that makes them so good at boxing.
"Learning to box correctly is worth it," Spooner says. "Using your body correctly will ensure you're getting the most out of your workout and not wasting energy."
He suggests practising the following sequence to ensure your upper body isn't taking the brunt of a strike.
"Start from the ball of your foot, step forward and using your ankle, knee and hip you use your core to rotate and as you land on your foot, your punch should land on target. There should be very little effort required from your arm." By avoiding overuse of arm strength, you'll be able to avoid neck, shoulder and arm injuries.
Fighting fit
"Many athletes use boxing training to improve their power, strength and explosiveness, as well as to improve their anaerobic threshold," Etheridge says. "This is the rate at which their bodies can remove performance inhibitors such as lactic acid, allowing them to perform at a higher level for longer."
And if you're looking to melt fat, boxing is one of the highest calorie-burning exercises there is. "It uses all the muscles in the body," he says. "Plus it pushes your heart rate above what you could maintain for a sustained period of time, because you employ short rest periods to catch your breath briefly before pushing your heart rate back up." This process occurs for the entire duration of the exercise, allowing you to burn maximum calories, tone up and elevate your fitness.
The best news of all? "A boxing class raises your metabolic rate for 48 hours after your training session," Spooner says. Usually, your metabolic rate returns to near normal after ending aerobic exercise, such as walking or running. So that 680 calories you just burnt in an hour is just the start to a trimmer, more toned and stronger you.
Friday, May 17, 2013
Lose 7lbs in 21 Days: Greg’s All Natural Nutrition Plan
I love this article. Couldn't have put it any better myself. Here are some brilliant principles for feeling better and losing unwanted body fat through sensible understanding of nutrition principles.
If you think about it from a calorie perspective you may workout 3, 4 or even 5 times per week but you eat 21 meals a week. It’s simply no contest.
Good nutrition is NOT just about calories. Food and drink effects you at a cellular level, the complexity is enormous. Fats, Carbs and Proteins all have their part to play in forming a fit and healthy functioning body.
The idea that Fat Loss is simply an equation of Calories IN versus Calories OUT undermines the body’s essential needs.
Changing your diet dramatically can and will have effects on your body. Although everything that I am about to share with you is well researched and totally natural some adverse effects may occur. If you are pregnant or on any prescription drugs then confirmation from your doctor is recommended. OK, that’s the legal stuff out the way lets get started.
The world is getting sicker, fatter and less healthy. Money rules. Big corporations with big marketing budgets are out to get you. Don’t be fooled. Listen to your body and your basic instincts. Always bare in mind that most companies DO NOT have your optimal health in mind when they are selling you fancy foods and drinks.
Lets not forget where we came from. For millions of years we have evolved eating and drinking foods from nature. We didn’t get where we are today eating processed foods, sugar based drinks or low fat ready meals. We don’t just come from nature we are nature. Everything we eat and drink becomes us. There is nothing more important for your health than what you eat and drink. Bring life into your body by eating live foods not dead ones!
Lets take a look at the foods that are both good and bad for us and how we can improve our diet.
Gluten
Gluten has not been around as long as you may think. Many people suffer with this irritating protein. Removing all gluten from your diet will have a profound effect including stopping: bloating, headaches, skin problems, fatigue and so much more. So, no Breads, Pasta, Wheat based sauces etc.
Milk is meant for baby cows not humans. Many people are lactose intolerant and cannot break down the lactose sugar in milk. Milk is not as high in calcium as you may think, there is more calcium in leafy greens. So, no milk, cream or cheese!
Stimulants like sugar, caffeine and alcohol play havoc with your nervous system and blood sugar levels. Sugar is everywhere so beware, if it ends in “ose” it’s a sugar:
Avoid stimulants like the plague!
Vegetables
Vegetables, now we are talking. Eat as many as you can. Eat with the seasons and try to get a good mixture of colours. Try not to boil the nutrients away, steam, eat raw or add to stews. If you do boil them use the water for soups and sauces. Go organic!
Don’t be afraid of meat. Protein is necessary to repair muscle and a vital source of nutrients. Try all types from fish to red meat, white meat and game. Don’t be afraid of the fat, if its organic you can eat it, just like our ancestors did!
The science for eating more good fat is overwhelming. The body actually produces its own saturated fat it’s so important to good health. Bad fats are the enemy so only stick to the
good fats like:
Eggs are an excellent protein source and good for breakfast but not everyone can tolerate them. If you can eat them, great! Make sure you eat the yolk too that’s the best bit and utter nonsense about causing high cholesterol. Go Organic! Some people can also tolerate Natural Plain Yoghurt!
Fruit has changed over thousands of years. Today fruit is loaded with sugar and can potentially disrupt sugar balance. Limit fruit to only when it is naturally in season. Fruit should never replace a meal. Limit to one piece per day!
Rice, Beans and Lentils can all be a great source of slow releasing carbohydrate. But just like fruit they can disrupt sugar and energy levels. Don’t overly rely on these types of foods, treat them as a side rather than a main meal.
Ever heard the phase “Breakfast like a King, Lunch like a Prince, Dine like a Pauper”? Well this is a great rule to follow. Load yourself with foods and energy first thing when you need it most. Good breakfast choices are: omelettes, smoked salmon, gluten free porridge, organic bacon, salads, and leftovers.
Both lunch and dinner meals can be interchanged. Try to eat more during lunch than in the evening. No use having all that energy at night just before bed. Meals can be made up of meats, vegetables, beans, lentils, and rice. Snack on nuts if you need a little something between meals.
Try to eat light in the evening. Fish is always a good option with a tasty salad. Make up a large meal and then save it for the next days lunch. Try not to eat too late and relax in the evening with low lighting and soothing music. Now is not the time to get all jacked up on caffeine and high adrenaline pumping dramas just before bed.
Drinks
We all know the importance of drinking clean water. Aim for 2 litres per day. Drink herbal teas and limit green tea to mornings only.
One of the biggest mistakes that I see in the nutrition industry is the belief that there is a one size fits all approach to nutrition.
It is important to learn what foods are right for you. This process is a time for self discovery. It’s a time to try foods and see how your body reacts to them. Do you feel tired, full of energy, satisfied for longer, have abdominal bloating etc.
Keep your meals simple and discover what foods are right for you via a process of elimination. Perhaps you may eat like a vegetarian for a few days or eat more meat for a few days. Listen to your body.
Some people find they need more fat and others find they need more protein. Again this is about finding out what’s best for you.
Start by dividing your meals into equal quantities of Fat (eg. olive oil, avocado, coconut milk, nuts), Protein (meats, fish) and Carbohydrate (vegetables, lentils, beans).
Now depending on where your ancestors originated from you may be better with more fat and protein (ancestors living in colder climates) or more carbohydrates (ancestors living close to the equator).
So work with your proportions of fat, protein and carbohydrate and see what works best for you. You may also notice a desire for more fats in the winter or protein following activity and exercise.
Try not to destroy all your food before you have had chance to eat it. Avoid microwaves, they destroy the molecular structure of the foods and cause problems in the gut. Try to eat some food raw and steam as much veg as you can. Eat local in-season veg with less air miles.
Without a plan you are doomed. Write out your meals for the week. Clear out your cupboards so you are not forced to cheat. Make up big batches of food for lunches. Shop regularly or get organic food delivered.
This Nutrition plan is simple. Stick to natural foods. Eat lots of fresh vegetables, meat and good fats like avocados, nuts, olive oil and coconut oil. Don’t be scared of fat, it’s the media’s biggest selling lie! Stay clear of all Gluten so no breads, pastas and processed sauces. Avoid dairy so no milk, cheese or cream. Butter and Eggs are usually OK. Eliminate sugars and stimulants like alcohol and caffeine.
Try the above way of eating for Only 21 Days and I guarantee you will never look back. Go on a journey of self discovery and see just what foods agree and disagree with you. Listen to your body and eat natural.
Most of all enjoy yourself and fall in love again with all the great foods nature has to offer.
Only 21 days! Are you ready for a life changing experience?
• •
Nothing has been more effective at getting results for my clients than this Nutritional Plan. No amount of exercise will undo a bad diet.If you think about it from a calorie perspective you may workout 3, 4 or even 5 times per week but you eat 21 meals a week. It’s simply no contest.
Good nutrition is NOT just about calories. Food and drink effects you at a cellular level, the complexity is enormous. Fats, Carbs and Proteins all have their part to play in forming a fit and healthy functioning body.
The idea that Fat Loss is simply an equation of Calories IN versus Calories OUT undermines the body’s essential needs.
Do you really think that 100 calories of Ice Cream and 100 calories of Broccoli really have the same impact on the body?
Here’s a Great Video that Explains more about this…
OK, Lets Get Started
A Word of Warning
Changing your diet dramatically can and will have effects on your body. Although everything that I am about to share with you is well researched and totally natural some adverse effects may occur. If you are pregnant or on any prescription drugs then confirmation from your doctor is recommended. OK, that’s the legal stuff out the way lets get started.
The Simple Truth
The world is getting sicker, fatter and less healthy. Money rules. Big corporations with big marketing budgets are out to get you. Don’t be fooled. Listen to your body and your basic instincts. Always bare in mind that most companies DO NOT have your optimal health in mind when they are selling you fancy foods and drinks.
Getting Back to Nature
Lets not forget where we came from. For millions of years we have evolved eating and drinking foods from nature. We didn’t get where we are today eating processed foods, sugar based drinks or low fat ready meals. We don’t just come from nature we are nature. Everything we eat and drink becomes us. There is nothing more important for your health than what you eat and drink. Bring life into your body by eating live foods not dead ones!
Lets take a look at the foods that are both good and bad for us and how we can improve our diet.
Bad Foods
Gluten
Gluten has not been around as long as you may think. Many people suffer with this irritating protein. Removing all gluten from your diet will have a profound effect including stopping: bloating, headaches, skin problems, fatigue and so much more. So, no Breads, Pasta, Wheat based sauces etc.
Milk
Milk is meant for baby cows not humans. Many people are lactose intolerant and cannot break down the lactose sugar in milk. Milk is not as high in calcium as you may think, there is more calcium in leafy greens. So, no milk, cream or cheese!
Stimulants
Stimulants like sugar, caffeine and alcohol play havoc with your nervous system and blood sugar levels. Sugar is everywhere so beware, if it ends in “ose” it’s a sugar:
- Sucrose
- Fructose
- Maltose
- Glucose
Avoid stimulants like the plague!
Good Foods
Vegetables
Vegetables, now we are talking. Eat as many as you can. Eat with the seasons and try to get a good mixture of colours. Try not to boil the nutrients away, steam, eat raw or add to stews. If you do boil them use the water for soups and sauces. Go organic!
Meat
Don’t be afraid of meat. Protein is necessary to repair muscle and a vital source of nutrients. Try all types from fish to red meat, white meat and game. Don’t be afraid of the fat, if its organic you can eat it, just like our ancestors did!
Fat
The science for eating more good fat is overwhelming. The body actually produces its own saturated fat it’s so important to good health. Bad fats are the enemy so only stick to the
good fats like:
- Olive oil
- Coconut oil
- Rapeseed oil
- Butter
- Organic animal fats!
Be Careful
Eggs
Eggs are an excellent protein source and good for breakfast but not everyone can tolerate them. If you can eat them, great! Make sure you eat the yolk too that’s the best bit and utter nonsense about causing high cholesterol. Go Organic! Some people can also tolerate Natural Plain Yoghurt!
Fruit
Fruit has changed over thousands of years. Today fruit is loaded with sugar and can potentially disrupt sugar balance. Limit fruit to only when it is naturally in season. Fruit should never replace a meal. Limit to one piece per day!
Starches
Rice, Beans and Lentils can all be a great source of slow releasing carbohydrate. But just like fruit they can disrupt sugar and energy levels. Don’t overly rely on these types of foods, treat them as a side rather than a main meal.
Putting Meals Together
Breakfast
Ever heard the phase “Breakfast like a King, Lunch like a Prince, Dine like a Pauper”? Well this is a great rule to follow. Load yourself with foods and energy first thing when you need it most. Good breakfast choices are: omelettes, smoked salmon, gluten free porridge, organic bacon, salads, and leftovers.
Lunch
Both lunch and dinner meals can be interchanged. Try to eat more during lunch than in the evening. No use having all that energy at night just before bed. Meals can be made up of meats, vegetables, beans, lentils, and rice. Snack on nuts if you need a little something between meals.
Dinner
Try to eat light in the evening. Fish is always a good option with a tasty salad. Make up a large meal and then save it for the next days lunch. Try not to eat too late and relax in the evening with low lighting and soothing music. Now is not the time to get all jacked up on caffeine and high adrenaline pumping dramas just before bed.
Drinks
We all know the importance of drinking clean water. Aim for 2 litres per day. Drink herbal teas and limit green tea to mornings only.
Everyone is Different
One of the biggest mistakes that I see in the nutrition industry is the belief that there is a one size fits all approach to nutrition.
It is important to learn what foods are right for you. This process is a time for self discovery. It’s a time to try foods and see how your body reacts to them. Do you feel tired, full of energy, satisfied for longer, have abdominal bloating etc.
Keep your meals simple and discover what foods are right for you via a process of elimination. Perhaps you may eat like a vegetarian for a few days or eat more meat for a few days. Listen to your body.
Macro Nutrient Proportions
Some people find they need more fat and others find they need more protein. Again this is about finding out what’s best for you.
Start by dividing your meals into equal quantities of Fat (eg. olive oil, avocado, coconut milk, nuts), Protein (meats, fish) and Carbohydrate (vegetables, lentils, beans).
Now depending on where your ancestors originated from you may be better with more fat and protein (ancestors living in colder climates) or more carbohydrates (ancestors living close to the equator).
So work with your proportions of fat, protein and carbohydrate and see what works best for you. You may also notice a desire for more fats in the winter or protein following activity and exercise.
Natural Preparation
Try not to destroy all your food before you have had chance to eat it. Avoid microwaves, they destroy the molecular structure of the foods and cause problems in the gut. Try to eat some food raw and steam as much veg as you can. Eat local in-season veg with less air miles.
Planning
Without a plan you are doomed. Write out your meals for the week. Clear out your cupboards so you are not forced to cheat. Make up big batches of food for lunches. Shop regularly or get organic food delivered.
Conclusions
What Now!
Eating and drinking the way we have evolved to eat and drink is vital for a healthy body and mind. Some of the above Bad Foods may seem a little harsh and even surprising. But the truth is your body will tell you what is good and bad.A healthy body is not tired, carrying excess fat or lacking vitality.
This Nutrition plan is simple. Stick to natural foods. Eat lots of fresh vegetables, meat and good fats like avocados, nuts, olive oil and coconut oil. Don’t be scared of fat, it’s the media’s biggest selling lie! Stay clear of all Gluten so no breads, pastas and processed sauces. Avoid dairy so no milk, cheese or cream. Butter and Eggs are usually OK. Eliminate sugars and stimulants like alcohol and caffeine.
Try the above way of eating for Only 21 Days and I guarantee you will never look back. Go on a journey of self discovery and see just what foods agree and disagree with you. Listen to your body and eat natural.
Most of all enjoy yourself and fall in love again with all the great foods nature has to offer.
Over to You
Only 21 days! Are you ready for a life changing experience?
11 Beginner Strength Training Tips for Women
Lift Like A Girl
by Nia Shanks http://www.niashanks.com/
I don’t devote many articles to beginner strength trainees, and this is a mistake on my part. To make up for my lack of beginner trainee information, this article is devoted to women who are just starting out strength training or want to get serious about it. (UPDATE — be sure to check out The Women’s Beginner Strength Training Guide to Lift Like a Girl & Look Absolutely Awesome for everything you need to start working out properly and achieve amazing results).
Please note that “beginner strength trainees” can also include those who have worked out with machines or even with free weights.
A beginner is someone who hasn’t learned proper technique or trained consistently with a few simple, but basic barbell and bodyweight exercises.
Even if you’ve been going to the gym for years and doing triceps kick-backs, Smith machine lunges, and used many exercise machines, you’re still a beginner. As another example, if you can’t properly perform (or aren’t sure if you’re properly performing) lifts such as squats, deadlifts, push-ups, inverted rows, vertical and horizontal presses, lunges, chin-ups, and other basic compound movements, then this beginner information is for you.
If you’re an experienced female trainee (or a man), I hope you’ll benefit from this article. If nothing else, I ask that you please pass it along to women who could benefit from the information.
Now let’s get into the 11 Beginner Strength Training Tips for Women.
I highly suggest working with a knowledgeable strength coach or learning from reputable demonstration videos. For this reason I included instructional videos in Beautiful Badass because it’s important to use proper form if you want to get the best results possible and train safely short- and long-term.
As an example, if you perform a squat improperly by only doing a quarter-squat with the weight primarily on your toes for instance, you will not get the full effects this exercise has to offer, and you risk injury. By learning proper form (squatting to or below parallel, keeping the weight centered on your feet, pushing out your knees, etc) you’ll also work your glutes, hamstrings, and other muscles you wouldn’t have otherwise with the quarter-squat variation, and you’ll also be performing the movement in a much safer manner.
It’s the same with your body when you just start lifting weights. Your body will remember/memorize a few movements much more quickly.
Do yourself a favor and master the technique and improve your strength on a few basic exercises. Some favorites for beginner female strength trainees are as follows:
That is a total of 9 exercises. You could simplify that list even more by removing the lunge, glute bridge, and plank and focusing on just 6 exercises.
Don’t be fooled into thinking you need a ton of different exercises to “keep your body guessing”, to “shock your muscles”, or that you must work every muscle individually with isolation exercises. In the beginning you should focus on a few basic compound exercises (primarily barbell and bodyweight exercises), master your form, and get stronger (more on this point in a minute).
For example, I’ve heard numerous women say they can’t perform a barbell back squat because they have bad knees, or for some other reason. The majority of the time these women aren’t properly performing a back squat (see the quarter-squat example mentioned in number one) but this can be corrected by learning proper technique. However, some people genuinely have trouble performing a back squat and think squatting on a Smith machine is a good alternative.
I understand the logic, but a Smith machine squat is not an acceptable alternative to a traditional back squat. Instead a more appropriate substitution would be a goblet squat or a front squat.
As another example, if you don’t have the mobility to deadlift a straight bar off the floor, you shouldn’t dismiss deadlifting all together. You could try trap bar deadlifts, rack pulls, or even single leg deadlift variations.
Not everyone has the ability to perform some of the most basic barbell lifts, and that’s why I included a list of acceptable substitutions in Beautiful Badass.
Another reason to focus on getting stronger is because beginners lack the necessary strength to make some popular boot-camp or circuit type workouts productive. A beginner is better off keeping the reps fairly low so they can use as much weight as possible. Many boot-camp workouts call for high reps and multiple exercises performed one right after the other with minimal rest.
A beginner with little strength won’t be able to use an appreciable weight for sets of 10 plus reps, and so the impact won’t be nearly as effective as using a heavier weight for sets of 4-7 reps.
As an example, if a woman who can deadlift 95 pounds for 5 reps was to perform a circuit-type workout that called for 12 or more reps, the weight she would use for the high reps would be so low that is wouldn’t elicit a strength response or even challenge her to an appreciable degree.
Here’s a visual to make sense of that scenario:
This would be a more appropriate deadlift workout for a beginner, assuming her work weight is 95 pounds for 5 reps. 95 x 5 x 5 (95 pounds, 5 sets, 5 reps each set)
Total work load: 2,375 pounds (95 pounds x 5 reps = 475 pounds. 475 pounds x 5 sets = 2,375)
Here is the work load if a beginner performed higher rep sets, assuming a work weight of approximately 60 pounds for 12 reps. 60 x 3 x 12 (60 pounds, 3 sets, 12 reps each set)
Total work load: 2,160 pounds (60 pounds x 12 reps = 720 pounds. 720 pounds x 3 sets = 2,160)
That’s a difference of 215 pounds.
The beginner would have a higher work load with the lower rep workout (5×5). In addition, lower rep sets are better for beginners because they are more likely to maintain proper form on each rep. When a beginner performs higher rep sets, their form is more likely to break down as the set goes on because the smaller, weaker muscles fatigue before the larger muscles.
Strength training will allow you to build muscle, increase your metabolism, burn body fat, and ultimately help you achieve the lean and “toned” appearance you desire. (Suggested reading — Stop Weighing on the Scale).
Tell you what, if you start strength training per the recommendations in this article and end up all “big ‘n bulky” despite having a healthy level of body fat, give me a call and we’ll meet up so you can scissor kick me to the head. That’s how confident I am you won’t bulk up into a she-man.
Granted, I have set smaller and more quickly achievable goals along the way, but the point is that you must be consistent and keep working toward your goal, and celebrate the smaller ones you achieve along the way.
Don’t expect to start strength training today and witness results overnight. However, most women who just start strength training notice some changes the first week. They feel better, have more energy, build confidence, and get more motivated to keep training.
Don’t start strength training for one or two months and then stop. Make this a lifetime habit.
Maybe you currently can’t perform 10 push-ups or deadlift more than 100 pounds. Set motivating, performance oriented goals like “perform 15 push-ups” or “deadlift 1.5 times my bodyweight”.
Even if you just want to lose body fat and look better in your clothes, I highly recommend setting performance goals. By setting performance goals – like performing 10 push-ups, 5 chin-ups, deadlifting 1.5x your bodyweight, etc – you will be more motivated to train consistently. It may sound odd, but all of my clients with the primary goal of losing body fat focus solely on getting stronger and improving their performance in the gym.
They have more fun, enjoy training, increase their confidence, and within a short period of time realize their clothes are too big and they love the way they look.
If you want to be motivated to train week after week and month after month, set positive training goals.
Please, don’t be intimidated to go in the weight room. You don’t have to be squatting double bodyweight or be able to perform 10 chin-ups to deserve to be in there. All that matters is that you do your very best and you get in there consistently.
My advice on this topic? Just suck it up and get in there. Focus on what you’re there to accomplish and nothing else. Before you know it, you’ll feel at home in the weight room.
Because of this fact, I recommend the Beginner Training Program in Beautiful Badass or another tried and true beginner program, such as Mark Rippetoe’s Starting Strength.
Don’t make the mistake of thinking you’ll achieve faster/better results with some advanced or technical training program.
As an example, I worked with a male client recently who consistently “worked out” but had never done basic barbell lifts like squats, deadlifts, overhead presses, and rows. After only a few short weeks of following a beginner program, he was squatting over 200 pounds and deadlift over 300 for reps.
Maybe you can’t perform a chin-up or squat more than an empty bar, but you will experience tremendous progress in the beginning as long as you follow the information in this article. In just a matter of weeks you’ll be amazed as the progress you achieve.
Whatever first step you need to take, do it today.
by Nia Shanks http://www.niashanks.com/
I don’t devote many articles to beginner strength trainees, and this is a mistake on my part. To make up for my lack of beginner trainee information, this article is devoted to women who are just starting out strength training or want to get serious about it. (UPDATE — be sure to check out The Women’s Beginner Strength Training Guide to Lift Like a Girl & Look Absolutely Awesome for everything you need to start working out properly and achieve amazing results).
Please note that “beginner strength trainees” can also include those who have worked out with machines or even with free weights.
A beginner is someone who hasn’t learned proper technique or trained consistently with a few simple, but basic barbell and bodyweight exercises.
Even if you’ve been going to the gym for years and doing triceps kick-backs, Smith machine lunges, and used many exercise machines, you’re still a beginner. As another example, if you can’t properly perform (or aren’t sure if you’re properly performing) lifts such as squats, deadlifts, push-ups, inverted rows, vertical and horizontal presses, lunges, chin-ups, and other basic compound movements, then this beginner information is for you.
If you’re an experienced female trainee (or a man), I hope you’ll benefit from this article. If nothing else, I ask that you please pass it along to women who could benefit from the information.
Now let’s get into the 11 Beginner Strength Training Tips for Women.
1. Learn Proper Form
This is crucial; you need to devote some time to learning proper exercise form from the very beginning. It’s much easier to learn proper form initially than to develop poor habits and try to break them later.
I highly suggest working with a knowledgeable strength coach or learning from reputable demonstration videos. For this reason I included instructional videos in Beautiful Badass because it’s important to use proper form if you want to get the best results possible and train safely short- and long-term.
As an example, if you perform a squat improperly by only doing a quarter-squat with the weight primarily on your toes for instance, you will not get the full effects this exercise has to offer, and you risk injury. By learning proper form (squatting to or below parallel, keeping the weight centered on your feet, pushing out your knees, etc) you’ll also work your glutes, hamstrings, and other muscles you wouldn’t have otherwise with the quarter-squat variation, and you’ll also be performing the movement in a much safer manner.
2. Stick to the Basics
If you’re just getting into strength training (or finally getting serious about it) you will be better off sticking with a few exercises for the first few months. Why? Think about it this way – what would be easier for you to memorize in the shortest amount of time: 7 different riddles or 20? Obviously the fewer would be easier and quicker to memorize.
It’s the same with your body when you just start lifting weights. Your body will remember/memorize a few movements much more quickly.
Do yourself a favor and master the technique and improve your strength on a few basic exercises. Some favorites for beginner female strength trainees are as follows:
- Squat (or squat variation)
- Deadlift (or deadlift variation)
- Reverse lunge
- Glute bridge
- Push-up (or a similar horizontal press)
- Inverted row (or a similar horizontal pull)
- Chin-up
- Overhead press (if mobility allows)
- Plank
That is a total of 9 exercises. You could simplify that list even more by removing the lunge, glute bridge, and plank and focusing on just 6 exercises.
Don’t be fooled into thinking you need a ton of different exercises to “keep your body guessing”, to “shock your muscles”, or that you must work every muscle individually with isolation exercises. In the beginning you should focus on a few basic compound exercises (primarily barbell and bodyweight exercises), master your form, and get stronger (more on this point in a minute).
3. Use Acceptable Alternatives
You may have mobility issues that don’t allow you to safely and properly perform certain exercises, or you may not have the equipment available to perform the recommended exercises. Either way, you should use appropriate exercise substitutions.
For example, I’ve heard numerous women say they can’t perform a barbell back squat because they have bad knees, or for some other reason. The majority of the time these women aren’t properly performing a back squat (see the quarter-squat example mentioned in number one) but this can be corrected by learning proper technique. However, some people genuinely have trouble performing a back squat and think squatting on a Smith machine is a good alternative.
I understand the logic, but a Smith machine squat is not an acceptable alternative to a traditional back squat. Instead a more appropriate substitution would be a goblet squat or a front squat.
As another example, if you don’t have the mobility to deadlift a straight bar off the floor, you shouldn’t dismiss deadlifting all together. You could try trap bar deadlifts, rack pulls, or even single leg deadlift variations.
Not everyone has the ability to perform some of the most basic barbell lifts, and that’s why I included a list of acceptable substitutions in Beautiful Badass.
4. Focus on Getting Stronger
Dang near everyone should focus on getting stronger no matter what their primary goal. It’s especially important for beginners because they need to develop a base level of strength. Focusing on building strength is the best way for a beginner to get results, and it’s highly motivating. Beginners make fast initial strength improvements due primarily to neural adaptations. It’s not uncommon for someone to be able to add weight to the bar for weeks in a row when they just start lifting weights. These strength gains aren’t a result of increased muscle, but from the nervous system. Getting stronger week after week is very motivating because you experience positive progress.
Another reason to focus on getting stronger is because beginners lack the necessary strength to make some popular boot-camp or circuit type workouts productive. A beginner is better off keeping the reps fairly low so they can use as much weight as possible. Many boot-camp workouts call for high reps and multiple exercises performed one right after the other with minimal rest.
A beginner with little strength won’t be able to use an appreciable weight for sets of 10 plus reps, and so the impact won’t be nearly as effective as using a heavier weight for sets of 4-7 reps.
As an example, if a woman who can deadlift 95 pounds for 5 reps was to perform a circuit-type workout that called for 12 or more reps, the weight she would use for the high reps would be so low that is wouldn’t elicit a strength response or even challenge her to an appreciable degree.
Here’s a visual to make sense of that scenario:
This would be a more appropriate deadlift workout for a beginner, assuming her work weight is 95 pounds for 5 reps. 95 x 5 x 5 (95 pounds, 5 sets, 5 reps each set)
Total work load: 2,375 pounds (95 pounds x 5 reps = 475 pounds. 475 pounds x 5 sets = 2,375)
Here is the work load if a beginner performed higher rep sets, assuming a work weight of approximately 60 pounds for 12 reps. 60 x 3 x 12 (60 pounds, 3 sets, 12 reps each set)
Total work load: 2,160 pounds (60 pounds x 12 reps = 720 pounds. 720 pounds x 3 sets = 2,160)
That’s a difference of 215 pounds.
The beginner would have a higher work load with the lower rep workout (5×5). In addition, lower rep sets are better for beginners because they are more likely to maintain proper form on each rep. When a beginner performs higher rep sets, their form is more likely to break down as the set goes on because the smaller, weaker muscles fatigue before the larger muscles.
5. Know that You will NOT get “Big ‘n Bulky”
I’m sick and tired of telling women that lifting weights won’t make them “big ‘n bulky”, but it’s necessary because that myth is still thriving. I’ll keep this point short and simple – excess body fat is what makes women appear “bulky”, not having muscle. (Obvious exceptions are women who use anabolic steroids).
Strength training will allow you to build muscle, increase your metabolism, burn body fat, and ultimately help you achieve the lean and “toned” appearance you desire. (Suggested reading — Stop Weighing on the Scale).
Tell you what, if you start strength training per the recommendations in this article and end up all “big ‘n bulky” despite having a healthy level of body fat, give me a call and we’ll meet up so you can scissor kick me to the head. That’s how confident I am you won’t bulk up into a she-man.
6. Be Consistent and Don’t Give Up
We want results, and we wanted them yesterday. Our culture is all about obtaining instant gratification; believe me, I am no different. For example, it has been my goal to achieve a triple bodyweight deadlift for years now. That is a goal I have had for years and still haven’t reached it.
Granted, I have set smaller and more quickly achievable goals along the way, but the point is that you must be consistent and keep working toward your goal, and celebrate the smaller ones you achieve along the way.
Don’t expect to start strength training today and witness results overnight. However, most women who just start strength training notice some changes the first week. They feel better, have more energy, build confidence, and get more motivated to keep training.
Don’t start strength training for one or two months and then stop. Make this a lifetime habit.
7. Set Motivating Goals
The goal of spending an hour on the elliptical machine three to four times per week is not motivating, and it’s one of the reasons why long duration cardio is inferior to strength training when it comes to building a stronger, better looking and healthier body.
Maybe you currently can’t perform 10 push-ups or deadlift more than 100 pounds. Set motivating, performance oriented goals like “perform 15 push-ups” or “deadlift 1.5 times my bodyweight”.
Even if you just want to lose body fat and look better in your clothes, I highly recommend setting performance goals. By setting performance goals – like performing 10 push-ups, 5 chin-ups, deadlifting 1.5x your bodyweight, etc – you will be more motivated to train consistently. It may sound odd, but all of my clients with the primary goal of losing body fat focus solely on getting stronger and improving their performance in the gym.
They have more fun, enjoy training, increase their confidence, and within a short period of time realize their clothes are too big and they love the way they look.
If you want to be motivated to train week after week and month after month, set positive training goals.
8. Don’t be Intimidated
I receive numerous emails from women who ask how I first mustered up the courage to lift weights in a gym filled with men. Personally, I never had this problem, but I’ve helped others who have.
Please, don’t be intimidated to go in the weight room. You don’t have to be squatting double bodyweight or be able to perform 10 chin-ups to deserve to be in there. All that matters is that you do your very best and you get in there consistently.
My advice on this topic? Just suck it up and get in there. Focus on what you’re there to accomplish and nothing else. Before you know it, you’ll feel at home in the weight room.
9. Follow a Beginner Training Program
If you’re a beginner, you need to train like a beginner – this will be the simplest and quickest way to get results. Don’t make the mistake of following a training program for an intermediate or advanced lifter. While it may sound like a great idea, I can promise that you’ll get far better results by following an appropriate training program.
Because of this fact, I recommend the Beginner Training Program in Beautiful Badass or another tried and true beginner program, such as Mark Rippetoe’s Starting Strength.
Don’t make the mistake of thinking you’ll achieve faster/better results with some advanced or technical training program.
10. Be Excited!
You hear it from strength coaches and experienced strength training individuals; everyone would like to go back to the beginner stages because that is the time to make the best and fastest progress. Hell, I wish I could be a beginner again and use the knowledge I now possess because my results would’ve been awesome!
As an example, I worked with a male client recently who consistently “worked out” but had never done basic barbell lifts like squats, deadlifts, overhead presses, and rows. After only a few short weeks of following a beginner program, he was squatting over 200 pounds and deadlift over 300 for reps.
Maybe you can’t perform a chin-up or squat more than an empty bar, but you will experience tremendous progress in the beginning as long as you follow the information in this article. In just a matter of weeks you’ll be amazed as the progress you achieve.
11) Start Today
Don’t say, “I’ll start tomorrow” or “the New Year”. You need to take action today. What does your first step need to be? Perhaps you should find a local strength coach who can teach you proper exercise technique. Maybe you need to get a great training program. Or perhaps you just need to get in the gym.
Whatever first step you need to take, do it today.
Get Short-Circuit Sexy
Sculpting a bangin’ body that’ll inspire double-takes is faster than ever with interval-based Tabata-style training.
May 15, 2013
Photography by: Tom Corbett
It’s time for gorgeous, flawless muscle! Sculpting a bangin’ body that’ll inspire double-takes is faster than ever with interval-based Tabata-style training. Figure Olympia Pro Erin Stern does circuits of body-weight blasters and classic Olympic lifts to elevate her body to full-on fabulous, just 20 seconds at a time.
Speed Skater • Start on your left foot with right foot slightly elevated behind you. (A) Bending your left knee, jump laterally to right about 30 inches and land on your right foot with your left foot extended about three feet to your right.
• For balance, lift your left arm in front of you and your right arm over your back leg. (B) Push off your right foot to do the move to your left. Repeat side to side for 20 seconds.
Speed Squat • Stand in front of a low bench with your feet shoulder width and arms behind your head. (A)
• Squat down quickly, until you make contact with the bench (B) and then explosively return to the upright position. Do as many squats as you can for 20 seconds.
Tip: Keep up the momentum. Do not pause at the bottom or the top.
Lunge Jump • Stand with your right foot forward and your left foot about 30 inches behind it, resting your weight on the ball of your foot. Without letting your right knee go past your toes, sink into a lunge until your rear knee nearly touches the floor. (A)
• Expolosively jump upward, switching feet midair landing in a lunge with your left leg forward. (B)
Alternating Dynamic Stepup • Place right foot on an 18-inch box or bench. (A) Explosively step onto the bench and swing your left knee toward your chest, letting your right foot leave the bench. (B)
• Stand on the bench on your left leg, then return your right leg to the floor. Pump your arms in a running motion for rhythm and stability. Alternate sides with each rep, doing as many reps as possible in 20 seconds.
Tip: Push off of the foot on the step to create a small hop in the air to switch your landing leg.
Romanian Deadlift Works: Hamstrings
• Stand with feet hip width holding an Olympic bar in front of your thighs, hands shoulder width. (A) Keeping your legs straight but without locking your knees, lower bar between your ankles and knees. (B)
• Push off your heels to return to start. Repeat for max reps for 20 seconds.
Overhead Squat Works: Shoulders, core, quads, hamstrings
• Start in the bottom position of a hang clean, hands wider than shoulder width and feet hip width. Then clean the bar to your chest and press it overhead. (A) Keep your weight on your heels and the bar directly overhead, then squat down until your thighs are less than parallel to the floor. (B)
• Keeping your arms locked, rise up from the squat. Without bringing the bar back down, repeat the squat for as many reps as possible for 20 seconds.
Tip: This is a very technical move. Practice with a lighter weight before going heavy.
Hang Clean Works: Shoulders, core, quads, hamstrings
• Start with feet hip-width apart, holding the bar at your waist, hands shoulder width and palms facing you. Bend your knees until the bar is at your knees. (A)
• Hoist the bar toward your upper chest, “racking” it just below your neck with your elbows forward. (B) Pulse your knees and, under control, reverse the motion, returning the bar to your waist. Repeat for max reps for 20 seconds.
Tip: In a Hang Clean,
be sure to move the bar From your knees to your shoulders in one clean
movement, exhaling as you lift it up.
Monday, May 13, 2013
5 Sneaky Foods Slipping Under Your Sugar Radar
One of the most critical things that you must focus on if you hope to
be successful in your quest to lose body fat is to eliminate all the
added sugar from your diet.
Shannon Clark who holds a degree in Exercise Science and Sport Performance from the University of Alberta in Edmonton and has been working in the health and fitness field for over 10 years shares her tips to eliminate sugar from your diet!
"One of the most critical things that you must focus on if you hope to be successful in your quest to lose body fat is to eliminate all the added sugar from your diet.
By far and away, one of the biggest contributors being seen in today's obesity problem is the high intake of sugar. People everywhere are wolfing down processed foods, fast foods, snack foods, and the biggest sugar bomb of all - soda - and are paying a hefty price.
The worst part of this problem is that unlike fat, sugar will spark hunger levels to surge even higher as the insulin level in the body skyrockets to an all-time high. This sends you on a cycle of binge eating which then not only causes you to eat loads of carbs and sugar but loads of calories as well.
Our diets are easily topping over 3500 calories per day, which is more than the vast majority of us - even those who are incredibly active, require to maintain our body weight.
As awareness is being raised about all the problems that accompany such a high sugar intake, more people are starting to take action and eliminate the foods that are at the top of the problem list.
That said, however, many are missing a few of the biggest contributors that are sneaking in right under their "sugar radar." The following foods may not be conventionally thought to be high in sugar, but you need to take a closer look.
When further examining what they are made of, you will quickly discover just how much sugar these actually do contain.
Here are the main culprits to watch!
1. Spaghetti Sauce
So you sit down to your plate of pasta at night and think you're making the healthy choice by choosing a tomato-based sauce rather than the creamy sauce that you would have preferred? Well, you would be surprised to know that just half cup of that tomato sauce you're spooning into your bowl contains as many as three teaspoons of sugar.
This translates to almost 50 calories from pure sugar per serving and most of us are using more than just that single half-cup serving.
Add this sugar to the high volume of carbohydrates coming from the pasta in the first place and you've got yourself a problem.
If you want to ensure that this meal choice is a healthy one, opt for a spaghetti sauce that specifically labels itself as sugar-free.
You Would Be Surprised To Know That Just Half Cup Of That
Tomato Sauce You're Spooning Into Your Bowl Contains As Many As Three Teaspoons Of Sugar.
2. Ketchup
If you look at the stats of the most commonly-consumed vegetable in North America, it's sad to say that potatoes are at the top of the list. And how are most of these potatoes being eaten?
If you said, "Served up as French fries," you'd be correct. While the trans fat content typically found in French fries is really bad enough, to add to the problem you've got the slug of ketchup that gets smothered on top. Sadly, some people may even view ketchup as healthy since it comes from tomatoes, but most ketchup is anything but.
Ketchup itself is incredibly high in sugar with almost 20% of the condiment being comprised of this sweet ingredient and can contribute a significant number of calories.
If you're eating three or four tablespoons with your meal you could be in for an added 80 to 100 calories that you weren't expecting. Add this amount of ketchup every day for a month and you've just gained a solid pound of body weight.
The reality of sugar is quite startling to some people but a little bit here and a little bit there translates to a very large amount over time, so it's vital that you take steps to cut out as much as possible.
There are sugar-free varieties of ketchup now available for purchase, so be certain to stock up on one of those.
Ketchup Itself Is Incredibly High In Sugar With Almost 20% Of
The Condiment Being Comprised Of This Sweet Ingredient And Can Contribute A Significant Number Of Calories.
3. Low-Fat Salad Dressing
You've heard it many times before - if you want to keep your salad abiding by the 'weight loss diet rules', always opt for low-fat salad dressing. Unfortunately, this rule may not be all that correct.
As the fat gets removed from these variations, often times sugar gets added in so now you're replacing one harmful diet ingredient with another and you're not all that better off.
Manufacturers know that if a product doesn't taste appetizing you are no longer going to purchase it, and since the dressing doesn't taste all that well without the fat, something must get added. Sugar is the solution they turn to.
If you are careful to only use a small amount of regular, full-fat dressing and choose one that's made with olive oil so you're taking in healthy fats, you can stick to the regular variety here.
Often there are fat-soluble vitamins found in your salad, as well, so using the regular variety will help increase the absorption rate of these nutrients.
Manufacturers Know That If A Product Doesn't Taste Appetizing You Are No Longer Going To Purchase It, And Since The Dressing Doesn't Taste All That Well Without The Fat, Something Must Get Added.
4. Bread
All those no-carb diet followers out there likely will not have to worry about this food as it got banned from their diets a long time ago, but for those who aren't quite that extreme in their approach, it's important that you take a good look at the ingredient listing of the bread that you're serving up.
Be on the lookout here for either sugar or corn syrup as both terms are sometimes used inter-changeably. Either one will spell trouble for your fat-loss diet so if the particular bread you're using happens to list this as one of the top ingredients, it's time to put that bread back on the shelf and go with something else.
Be On The Lookout Here For Either Sugar Or Corn Syrup
As Both Terms Are Sometimes Used Inter-Changeably.
5. Fruit-Flavored Yogurt
Another place you must watch out for added sugar is in your favorite afternoon snack: yogurt. The larger portion of fruit-flavored varieties out there can easily come in at over 15 grams of sugar per serving.
So while you think you're getting a nice low-cal snack that sticks within your plan, you're not doing much in the way of promoting health or stopping hunger levels.
For better results, you'd be far smarter to either choose simple cottage cheese with some fruit mixed in (which also is a far superior source of protein as well), or serve up one of the sugar-free varieties of yogurt instead.
More and more brands are coming out with sugar-free variations and these are typically also lower in calories so they're an even better choice for those following a fat-loss diet. With these freed-up calories, mix in some bran buds cereal (or another high-fiber cereal) to further help slow the digestion of the nutrients in the body and also boost the overall nutritional content.
Shannon Clark who holds a degree in Exercise Science and Sport Performance from the University of Alberta in Edmonton and has been working in the health and fitness field for over 10 years shares her tips to eliminate sugar from your diet!
"One of the most critical things that you must focus on if you hope to be successful in your quest to lose body fat is to eliminate all the added sugar from your diet.
By far and away, one of the biggest contributors being seen in today's obesity problem is the high intake of sugar. People everywhere are wolfing down processed foods, fast foods, snack foods, and the biggest sugar bomb of all - soda - and are paying a hefty price.
The worst part of this problem is that unlike fat, sugar will spark hunger levels to surge even higher as the insulin level in the body skyrockets to an all-time high. This sends you on a cycle of binge eating which then not only causes you to eat loads of carbs and sugar but loads of calories as well.
Our diets are easily topping over 3500 calories per day, which is more than the vast majority of us - even those who are incredibly active, require to maintain our body weight.
As awareness is being raised about all the problems that accompany such a high sugar intake, more people are starting to take action and eliminate the foods that are at the top of the problem list.
That said, however, many are missing a few of the biggest contributors that are sneaking in right under their "sugar radar." The following foods may not be conventionally thought to be high in sugar, but you need to take a closer look.
When further examining what they are made of, you will quickly discover just how much sugar these actually do contain.
Here are the main culprits to watch!
1. Spaghetti Sauce
So you sit down to your plate of pasta at night and think you're making the healthy choice by choosing a tomato-based sauce rather than the creamy sauce that you would have preferred? Well, you would be surprised to know that just half cup of that tomato sauce you're spooning into your bowl contains as many as three teaspoons of sugar.
This translates to almost 50 calories from pure sugar per serving and most of us are using more than just that single half-cup serving.
Add this sugar to the high volume of carbohydrates coming from the pasta in the first place and you've got yourself a problem.
If you want to ensure that this meal choice is a healthy one, opt for a spaghetti sauce that specifically labels itself as sugar-free.
You Would Be Surprised To Know That Just Half Cup Of That
Tomato Sauce You're Spooning Into Your Bowl Contains As Many As Three Teaspoons Of Sugar.
2. Ketchup
If you look at the stats of the most commonly-consumed vegetable in North America, it's sad to say that potatoes are at the top of the list. And how are most of these potatoes being eaten?
If you said, "Served up as French fries," you'd be correct. While the trans fat content typically found in French fries is really bad enough, to add to the problem you've got the slug of ketchup that gets smothered on top. Sadly, some people may even view ketchup as healthy since it comes from tomatoes, but most ketchup is anything but.
Ketchup itself is incredibly high in sugar with almost 20% of the condiment being comprised of this sweet ingredient and can contribute a significant number of calories.
If you're eating three or four tablespoons with your meal you could be in for an added 80 to 100 calories that you weren't expecting. Add this amount of ketchup every day for a month and you've just gained a solid pound of body weight.
The reality of sugar is quite startling to some people but a little bit here and a little bit there translates to a very large amount over time, so it's vital that you take steps to cut out as much as possible.
There are sugar-free varieties of ketchup now available for purchase, so be certain to stock up on one of those.
Ketchup Itself Is Incredibly High In Sugar With Almost 20% Of
The Condiment Being Comprised Of This Sweet Ingredient And Can Contribute A Significant Number Of Calories.
3. Low-Fat Salad Dressing
You've heard it many times before - if you want to keep your salad abiding by the 'weight loss diet rules', always opt for low-fat salad dressing. Unfortunately, this rule may not be all that correct.
As the fat gets removed from these variations, often times sugar gets added in so now you're replacing one harmful diet ingredient with another and you're not all that better off.
Manufacturers know that if a product doesn't taste appetizing you are no longer going to purchase it, and since the dressing doesn't taste all that well without the fat, something must get added. Sugar is the solution they turn to.
If you are careful to only use a small amount of regular, full-fat dressing and choose one that's made with olive oil so you're taking in healthy fats, you can stick to the regular variety here.
Often there are fat-soluble vitamins found in your salad, as well, so using the regular variety will help increase the absorption rate of these nutrients.
Manufacturers Know That If A Product Doesn't Taste Appetizing You Are No Longer Going To Purchase It, And Since The Dressing Doesn't Taste All That Well Without The Fat, Something Must Get Added.
4. Bread
All those no-carb diet followers out there likely will not have to worry about this food as it got banned from their diets a long time ago, but for those who aren't quite that extreme in their approach, it's important that you take a good look at the ingredient listing of the bread that you're serving up.
Be on the lookout here for either sugar or corn syrup as both terms are sometimes used inter-changeably. Either one will spell trouble for your fat-loss diet so if the particular bread you're using happens to list this as one of the top ingredients, it's time to put that bread back on the shelf and go with something else.
Be On The Lookout Here For Either Sugar Or Corn Syrup
As Both Terms Are Sometimes Used Inter-Changeably.
5. Fruit-Flavored Yogurt
Another place you must watch out for added sugar is in your favorite afternoon snack: yogurt. The larger portion of fruit-flavored varieties out there can easily come in at over 15 grams of sugar per serving.
So while you think you're getting a nice low-cal snack that sticks within your plan, you're not doing much in the way of promoting health or stopping hunger levels.
For better results, you'd be far smarter to either choose simple cottage cheese with some fruit mixed in (which also is a far superior source of protein as well), or serve up one of the sugar-free varieties of yogurt instead.
More and more brands are coming out with sugar-free variations and these are typically also lower in calories so they're an even better choice for those following a fat-loss diet. With these freed-up calories, mix in some bran buds cereal (or another high-fiber cereal) to further help slow the digestion of the nutrients in the body and also boost the overall nutritional content.
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