4everToned Fitness Blog

Building off the idea of increasing your metabolism there’s been
a lot said about celebrities with glorious backsides. I didn’t
want to leave you out there without a butt of your own
that you would be proud to flaunt around.

Therefore I’ve decided to go ahead and write an article
that will tell you 3 moves that are highly effective for
building your own butt of glory.

You can get access to it by going to:
3 Moves For a Better Butt

And also please keep this window open. I’d love for you to
leave a comment about your thoughts on the article.

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While browsing through magazines and watching television last night it dawn on me how although we want to eat well and workout sometimes there just isn’t enough time(So We Think) and it’s impossible to find any healthy food when you are away from home.

I just wanted to provide some quick foods that you can simply grab and go. The key thing here is that we cannot under any circumstance skip meals. By meals I mean meals or snacks. Keeping our blood sugar stable is big when it comes to losing weight or getting more toned. Also the chances of you eating more than you should is also less.

Top foods to eat while on the Run

High Fiber Cereal Bar
Almonds
Berries
Fruit Salad
Apples
Protein Shake
Low-fat Yogurt
Mini Rice Cakes
String Cheese

It’s important to throw these snacks in your “diet” between meals. A sample breakdown could be Breakfast, Mid-morning snack, Lunch, Mid-afternoon Snack and Dinner. For those who workout the break down would be Breakfast, Mid-morning snack, Lunch, Pre-workout snack(60-90 minutes prior to working out), Post-Workout Snack(Protein bar, immediately after your workout), Dinner(preferably Salad with a lean protein).

Put these snacks into your diet right now, and watch you melt fat away as long as you are a part of an effective training program as well.

If you are having problems with what you are eating, a great suggestion is to have a food diary. Right now you can have you own food diary for free at www.fitday.com. It’s easy to use and should definitely help you on your way to getting into shape.

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Treadmills, bikes, ellipticals these are some of the most popular cardio machines that you’ll find most people on when you visit a gym. Rarely do I go to a gym and see these machines empty.

But there’s another thing that I realize about those who pretty much stick to those machines… They weren’t getting results!

I don’t know about you but working out to look the same, really doesn’t motivate me to do more work. We workout because we want to feel better, look better and perform better right?

Here’s where all cardio workouts are not created equal. Intensity!

The intensity that you workout at is a key determining factor on whether you’re going to see real results with your cardio workouts. In order to really be able to burn fat and get the maximum calories burned you need to crank up the intensity.

When performing cardio workouts alternate between an intensity that you could only do for 1 minute and then lower the intensity and do it for 2 minutes time. Perform about 5 rounds of this and come back and tell me what you think about it…

Again remember with cardio workouts, intensity always wins!

If you’re interested in seeing a sample of a great cardio workout please let me know by entering a comment saying yes or no. Please say yes, no will only hurt my feelings =(

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It’s not long ago that ago that someone asked me whether it’s better to use machines versus using your free weights.  For those who don’t know free weights is lifting weights with dumbbells, barbells as well as plates.

Now for many they love the feeling that machines give them.  People push to the max, they feel the burn and when they get tired, they just let the machine go and normally that’s it.

With free weights though you’re required to control the entire movement and if you decide to just let the dumbbells go, you can seriously hurt yourself.

That being said though you shouldn’t shy away from using free weights.  Free weights allows you to train the stabilizing muscles of the body unlike machines which basically stabilizes the weight for you.

In the end the best option is to train with both and to train hard!  Nothing replaces hard work and dedication and really the method you take to achieving your results will not be made or broken by using free weights or machines but more so on your hard work and dedication to succeed.

I’d love to hear what your thoughts are about whether you enjoy lifting with free weights vs. working out with machines.

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In a recent article posted on the main page of yahoo it talked about how the size of one’s stomach can really reveal the health risks that a person may have.

If the person has a hard big beer belly their chances of having some serious heart issue.  So now it’s even more important to lose your stomach not just because you want to look good but it can save your life.

Some strategies you can implement right now to help lose your belly (I have a little one too, so I will bite the bullet and take in my own advice) is the following:

-Drink water instead of juices and soda.

This is a great way to shave off a few calories right off the bat without a lot of work.

-Keep yourself active everywhere you go.

This basically means parking further away from the mall entrance, taking the stairs instead of the elevator, knocking out some pushups or squats during tv commercials.

Really get in as much working out as you possibly can.  I can understand how  a long day of work, having to take care of children can make you tired and not have time to spend 30 minutes everyday working out but think about how much time in between commercials you spend when watching tv or the little mini breaks in a day when you can do some walking to burn a few calories.

When it comes to weight loss, when it comes to losing that stomach, every little bit counts.

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This is going to be short and sweet but listen up because it’s important!   When you wake up in the morning what’s the first thing that comes to mind?

Is it the fact you’re late for work?

Don’t have time to eat?

Taking a shower ?

How tired you are?

If so, this is perfectly normal.  But what shouldn’t be normal is skipping out on breakfast like many of you probably do.  There’s no excuses for not having breakfast.  And once I tell you what skipping it does to your goal of losing weight, you’ll think twice.

Losing weight is difficult but one thing that makes it easy is when you’re able to have a high metabolism. Skipping breakfast not only makes you overeat in the meals to follow but it will also leave you sluggish and slow your metabolism down.

The body needs food to produce energy to function correctly.  If you’re not eating breakfast it will find a way to get energy.  That energy that you neglected to provide it will come from your muscles.  This basically means you’re losing muscle.  Losing muscle slows down your metabolism which means you burn less calories throughout the day.

Do yourself a favor and make sure you have breakfast.  And when it doubt have yourself a protein shake which will give you a nice balance of carbs and protein.  One I recommend highly which is great tasting as well is called Varsity.

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This is not a message that’s dealing with trying to take Michael Moore down or to disrespect him in anyway.  Michael Moore is actually one of my favorite directors and for one reason only.  He speaks his mind and takes risk doing so.

Be that as it may, I think that Michael Moore can have an even bigger impact if he takes on this incredible challenge that’s been put forward by my mentors Ryan Lee and Jim Labadie.

For more details about it be sure to visit:

 http://www.michaelmoorehealthchallenge.com

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With the summer wrapping up it can only mean one thing, school is about to open up again.  If you have children this means that you’ll be back to pack up school lunches and snacks very soon.

Be careful though on what you are putting in their lunch boxes because unfortunately parents are really to blame for the rate at which obesity is growing in children today.  Children for the most part follow the directions of their parents and if you continue to give them foods that are high in sugar such as cupcakes and cookies chances are they will become a statistic in no time.

The reason I am writing this is because many parents simply don’t understand the impact that obesity can play on their child.  The embarassing moments from school bullies to the tons of health risks they will be faced with in the future, it’s time to take a stand and make a change.

In order for our children to be the future of this world they must be around to live it.  If we continue to feed them junk, it’s sad to say it but chances are you as parents will out-live your own kids.

Take a stand today and revamp your child’s eating with the back to school diet that I’ve put together here:

Instead of give them cupcakes or cookies give them unsalted peanuts, low-fat yogurts, and almonds.

Instead of the kool-aid and other fruit juices opt for the small water bottles which might even save you a few bucks when it comes to shopping.

Also encourage your kids to be active in the classroom and out the classroom.  Active in the classroom through interaction and participation but outside the classroom encourage them to play sports, and be physical.  This will help them from gaining weight and ultimately will at least be the start of ending this fight against childhood obesity.

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One of the most popular things going on in the world of weight loss is something called faith based weight loss.   This is something I saw a while back while flipping the channels on my television.  Now many are asking whether this is true or not.

First let me explain what faith based weight loss is really about before going into my opinion on it’s effectiveness.  In short, faith based weight loss deals with lessons of the Bible geared towards reducing waistlines and promoting weight loss.

Now many will  wonder what the heck does weight loss and religion have in common.  Is this all real or simply another person trying to make a buck on some weight loss myths.

Some people have come forward and said that by following a program called Weigh Down they were able to lose weight.  Now I wrote an e-book that talked about how believing in yourself and visualizing your weight loss success can help you lose weight, but this Weigh Down method takes this to a whole different level.

Now my opinion should not be taken to the heart but if this weight loss program suggest that there’s no work involved in losing weight I will have to strongly disagree with it.  Weight loss requires work, there’s no way around it.  Can lessons in the Bible help with weight loss?  That remains to be seen in my book but again approach each weight loss program with caution even if it’s faith-based.

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Yeah I know, what the heck can Barry Bonds teach you about losing weight right.  Remove your opinion on whether he’s guilty of taking performance enhancing drugs or not and listen up on how Barry Bonds chase to be baseball’s homerun king can help you lose weight.

Baseball is a game that focuses a lot on numbers and the next big number now is 756.  This is the number of home-runs Barry Bonds will have after hitting his next homerun.

Now what does this have to do with you?  Athletes are always working to break records believe it or not and when it comes to losing weight you too should be looking to achieve personal records as well.  Whether it’s completing one more rep, or perhaps you lifting a heavier weight you need to push yourself to the max if you’re going to achieve your personal best.

Losing weight is difficult as is chasing one of baseball’s long and prestigious records but like Barry Bonds you need to strive for achieve your personal best in order to create the body of your dreams.

The next time you enter the gym take notes of the weights you lift and how many reps you’re able to do.  And then next time go for a personal record and beat your previous numbers.  Not only will you feel good about the progress but you’ll also be happy with the image you see in the mirror as well.

Work hard and most importantly play ball! [I know it’s a corny statement, forgive me ]

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