Archive for November, 2008
Nutritional Tip How Much Water
29.11.08 How Much Water?
by Dr. John Berardi You always hear experts recommending that you drink more water but how many of you actually do it? And how much is enough? Well, check out this chart below for some interesting data on water loss.
Water Loss/ Normal Weather No exercise/ Warm Weather No exercise /Exercise in Warm Weather (85° F)
Skin 350 mL/ 350 mL/ 350 mL
Respiratory Tract 250 mL/ 350 mL/ 650 mL
Urine 1400 mL/ 1200 mL/ 500 mL
Feces 100 mL/ 100 mL/ 100 mL
Sweat 100 mL/ 1400 mL/ 5000 mL
Total 2,300 mL (2.3L)/ 3,300 mL (3.3L)/ 6,600 mL (6.6L)
It should be clear that quite a bit of water is lost per day, especially if you’re an athlete. Since most people can get about 1.5L of water from their food and from metabolic water production, for a margin of safety, I suggest:
- Sedentary individuals drink at least 2L or about 8 cups of water per day
- Athletes in normal climates drink at least 3L or about 12 cups of water per day.
- Athletes in hot weather climates drink at least 4L or about 16 cups of water per day.
SEE ALSO:
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You wouldn’t believe the number of people I have spoken to over the last few months about ForestFit, who claim they are NOT fit enough to take part in ForestFit!
They have been afraid to come and try and get left behind.
If this is you, then what we have coming up on the 13th December at 08:30 may fit with you perfectly.
We are going to hold an open day on that Saturday morning for anyone to come and try, in our usual location of Bambesch.
Our intention is to have a “Normal” group for you guys and a tougher group for those that have been before and are wanting a bit of a challenge in the run up to Christmas.
We are limiting the group to a total of 30 people! and already 14 places have been taken. If you want to join us then send me an email to tim@getfit.lu with the title “SnowFit is Really Cool”
Thanks
Tim
PS. A small group of dedicated ForestFit’ers are in action this weekend at the Bambesch 5km run… come and cheer us on from 11am on Sunday morning.
The Perfect 2 course meal for strengh training, Almond crunchy chicken breast with Spinach salad and Raspberry Yogurt.
We all know that to boost metabolism and loose body fat we need to exercise but it needs to be in conjunction with a healthy clean diet to get the best results. To really boost your metabolism with your diet you need to eat every 2-3 hrs but not just anything, try eating protein in every snack and main meal.
It takes nearly twice the amount of energy to digest,absorb and store protein in the body compared to carbohydrate and fat, therefore including protein in your snacks and meals will boost your metabolism during digesion all day long long.
Not only that but the protein in the chicken and Yoghurt are needed to build and repair your muscles which is also very important to build your muscle mass to increase your body fat burning potential, that being said ENJOY!
Almond Crunchy Chicken and Spinach salad.
Prep time 15 mins, Cooking time 10-12 mins
2 tbsp balsamic vinegar
1 tbsp olive oil
1/8 tsp ground black pepper
about 3 cups fresh baby spinach leaves
sliced mushrooms,about 1/4 of a cup
yellow grape tomatoes os or baby tomatoes,(halved) about1/4 of a cup.
1 small red pepper,sliced
5 oz boneless chicken breast
1 tbsp cornstartch
1 mixed egg.
Mix vineger oil ans pepper in a bowl, add the spinach and toss. Add the rest of the vegetables.
Sprinkle the cornstarch on each side of the chicken and dip the chicken in to the egg, then sprinkle with almonds.
Cook the chicken 5 mins on each side or untill cooked through. Cut the chicken as you wish and add on top of salad.
Raspberry Yogurt.
Prep time 5 mins.
1/2 cup fresh red raspberries
1tsp fresh lemon juice
8oz vanilla or natural yogurt.
Toss the raspberries in lemon juice and alternate layers of yogurt and raspberries.
SnowFit in the Forest
22.11.08This morning we had 12 dedicated individuals join us for ForestFit… like many parts of Luxembourg we had a nice sprinkling of snow, and Bambesch was especially beautiful as you can see from these pictures (thanks Maruska :o)
Now if your thinking “What a bunch of nutters, you’d never catch me out there in that cold!” Then what I am about to tell you will not interest you in the slightest!
The current ForestFit finishes on December 6th, but probably against my better judgement I am offering to be out in the Forest from 08:30 on Saturday 13th December, for anyone who wants join me for an extra special ForestFit.
This ForestFit is completely open for anyone to join me, no fee, no commitment!
A couple of things though, you must email me at tim@getfit.lu with the subject “SnowFit looks really cool… brrr!” to tell me you are coming.
The other thing is, if you say you are coming, YOU MUST COME, no excuses, no if’s or but’s I want to see you there.
I haven’t asked Jess yet, but hopefully she will be out with us as well :o) (how about it Jess ;o)
Be quick though with your email, i am going to limit the number of places to 30, and have two groups of different levels going out and enjoying the Forest.
So drop me that email right away, and I’ll add you to the list.
Tim
Local fitness professional, Tim Goodwin from GetFit.lu, today announced a very special invite to take part in the world’s largest ever fitness information gift-giving, www.12daysoffitness.com where an estimated 500,000 people will benefit from the combined fitness expertise of over 250 personal trainers, physical therapists and nutritionists.
Goodwin was chosen to represent Luxembourg from among thousands of fitness experts in recognition of his specialist knowledge in the area of fat loss for eally busy people and is expected to make quite an impact when he releases is lastest series of 15 minute workout videos called “Zero Crunch Workouts” which is aimed at helping the busiest people get the most out of their training time without wasting their time on the “tried and failed” approach of it ups and crunches!!
Goodwin said “The reason I created this video series is because I believe that many people are wasting too much time in the gym on exercises that are not giving the results people are looking for. Often they have tried all of the traditional approaches to lose fat and yet still failed to achieve appreciable results. I wanted to give these people a simple, straighforward, yet seriously effective means to finally rid themselves of the fat that accumalates around their midsection”
Goodwin continued, “what makes the release of this report so special is that it’s going to be part of a much bigger and impactful program as part of Dax Moy’s ‘12 days of fitness’ program where we anticipate that over 500,000 people will receive advice and help with achieving their health and fitness goals for 2009. To have been selected for such an important role within the project is a great honor indeed”
You can receive your own free copy of Tim Goodwin’s Zero Crunch Workout video series and hundreds of others for free by visiting www.12daysoffitness.com and getting your name onto the gift list which will begin delivering fitness gifts worldwide from December 10th.
Nutrition Video - Safe Fat Loss
18.11.08Another great short video from Mike Rousell, top nutritionist, this time on safe fat loss.
On Wednesday, December 10, Dax Moy and over 250 of the world’s top fitness professionals will open the doors on the World’s largest ever health and fitness gift-giving, set to generate positive health for over 500,000 people this Christmas
The program, called ’12 days of fitness’ initially began when the UK’s leading fitness professional, Dax Moy, wanted to express his gratitude to his clients and offered them a gift a day for 12 consecutive days as his twist of the 12 Days of Christmas.
Last year Moy shared this idea with fellow fitness professional Pat Rigsby and they expanded the 12 Days of Fitness to include not only their own clients but to the world at large and gave fitness gifts to over 200,000 people who signed up at the site at www.12daysoffitness.com.
This year, with the help of 250 of the world’s top personal trainers, nutritionists, therapists and specialist fitness experts, the 12 days of fitness is set to become the biggest fitness gift giveaway in history with expected downloads of over 500,000 between the 10th and 22nd of December. “There’s never been another health event like this, where so many people stand to benefit from the expertise of true professionals for free” says Moy who has been working flat out to make this year’s 12 days a success.
“Fitness professionals from around the globe have contributed hundreds of e-books, reports, videos, meal plans and other free gifts in their hope of making 2009 the year that anyone, regardless or their location, financial situation or past failures, can finally reach their fitness goals and make those New Year’s Resolutions a reality once and for all.”
Perhaps the best part of the 12 Days of Fitness giveaway is that regardless of a persons health or fitness goals, there are going to be gifts specifically designed to help them achieve success.
“We’ve received gifts designed for busy mom’s, elite athletes, bodybuilders, back pain sufferers and pretty much anyone else you can imagine covering everything from fat loss to rehabilitation and everything in between.
There literally will be something for everyone this year and all of it free, making it, without a doubt, one of the most important gifts anyone will receive this year. After all, what’s more important than health?”
The 12 days of gift giving starts December 10th but those interested are urged to visit www.12daysoffitness.com right away to sign up for their free gifts.
Once enrolled, participants will get a daily email telling them how to access each of the new gifts that are being added each day as well as a reminder on how to access previous gifts.
To guarantee a healthy start to 2009, simply visit www.12daysoffitness.com today.
Lifetime Fat Loss
17.11.08Lifetime Fat Loss
By Mike Roussell Phd(c)
http://www.getfit.lu/recommended/warpspeed/
This past weekend I got to catch up with a friend (Jack) whom I hadn’t seen in several months. Like most people Jack hadn’t really changed in appearance since the last time we saw each other (around the 1st of the year). Jack and I talked for a while about stuff (Mario Kart for the Nintendo Wii, the increasing price of corn, how summer TV is really bad, you know the usual) then as many of my conversations seem to go Jack started asking me about nutrition and fat loss.
Basically Jack was pretty frustrated. He said that he had been dieting for “as long as I can remember” but somehow he still had 15lbs to lose. Some further interrogation (okay I wasn’t interrogating my friend) Jack ‘fessed up that while he was a lifetime dieter his compliance to his fat loss diet was pretty bad.
This resulted in something that I find with a lot of people. Because Jack was supposed to be “dieting” he would never feel like he could enjoy non-clean foods or foods in normal/larger quantities, so he’d feel guilty when he ate them, get discouraged, fall off the wagon, wait until Monday, and start dieting again.
This cycle would repeat week after week, month after month. The end result was Jack wasn’t losing the weight he wanted and he was burnt out and discouraged because he felt like he had been dieting forever and not getting anywhere.
Have you found yourself in this situation?
Do you find yourself in this situation?
The best cure for the lifetime dieter that I have found is an all out blitz. Jack has been getting lost in 12 week fat loss programs, so shorter (and more extreme) program is better for him. I told Jack about Warp Speed Fat Loss and explained that there were a couple rules he needed to follow if he was going to do the program.
1. No Cheating - He needed to stick to the diet 100%
2. No Skipping Workouts - There are only 24 workouts so he has to do everyone
3. Completed Focused Effort - No training for a marathon, spinning classes 3x a week, etc. All his efforts needed to be focused on losing as much weight as fast as possible.
4. He Had To Let People Know - Tell people about what he was doing would put the pressure on Jack to really make the 28 days fat loss sprint work. 28 days isn’t that long and if he told friends and coworkers they were sure to check in with him to see how he did (plus most people would assume that losing 15lbs in 3-4 weeks isn’t possible so they would be intrigued enough to find out what happened).
He agreed that rapid weight loss was what he needed to end his lifetime of dieting, he agreed to my 4 stipulations, and he started Warp Speed Fat Loss on Monday.
Now, have you been dieting forever?
If you are tired of 12 week diets and just want to get the weight off and get it over with then check out the complete rapid weight loss system I put together with expert trainer Alwyn Cosgrove at {aff_link}.
But you need to agree to the above 4 rules too.
The time to end a lifetime of dieting is now and you deserve to be in the best shape of your life.
Let’s make that happen together.
About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit http://www.getfit.lu/recommended/warpspeed/. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.
Mike Rousell, top nutritionist, presents more weight loss facts in this excellent short video
First off, Warp Speed Fat Loss is a very cool concept. The idea that you have in your hands the exact step by step rapid weight loss blueprint that can help you lose 8lbs in the first week and up to 21lbs in just 28 days is very exciting.
Warp Speed Fat Loss is broken up into two main parts - diet and training. The good thing is you can be a complete idiot in both areas and still lose as boatload of weight since everything is laid out for you.
In regards to the diet. It is put together by nutritionist and fat loss master Mike Roussell. Mike has created a ton of different “diet levels” so all you need to do is 1. Know your body weight and 2. Print out the 28 day diet plan for that body weight. If you don’t like the foods Mike picked out that is okay as he made some really easy to follow videos that show you how to add your favorite foods to his diets.
The training part of Warp Speed Fat Loss isn’t a walk in the park; but if anyone told you that you could lose 20lbs of fat in just 4 weeks without a solid exercise program they’d be telling you lies. It isn’t like you have to spend your whole day in the gym either as each of the workouts are over in less than 57 minutes.
The Warp Speed Fat Loss program has already given hundreds of people results were nothing short of phenomenal. If you are looking for a brain dead simple guaranteed way to lose weight fast then definitely check out Warp Speed Fat Loss. You can pick up your copy at http://www.getfit.lu/recommended/warpspeed/
