Why the Scale Goes Up When You Start a New Workout Plan

By Chalene Johnson

Probably the most common question I get when I release a new exercise program is, "Help! I'm gaining weight! Am I doing something wrong?" This is a common phenomenon with any new exercise program, such as Turbo Kick,Turbo Jam, Hip Hop Hustle, or others! It's especially common (and temporary) with intense strength training programs likeChaLEAN Extreme or Tony Horton's P90X. 

The motivation to start a new exercise program is almost always to lose weight. However, what most personal trainers know--and most at-home exercisers do not--is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit. 

The temporary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to "protect and defend" the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS. 

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling. 

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated, become discouraged and quit! 

When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it... the women! I'm happy to report absolutely for every single woman (and man) in our group, the weight increase was temporary and never lasted more than two weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program. 

If you follow a multi-phase exercise plan, such as ChaLEAN Extreme, keep in mind that when you start each phase, your body will be "in shock" again. Don't be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase. 

My own personal example of this is running 10Ks. I don't do it very often, maybe once or twice a year. Even though I run on a regular basis, when you run a race, you push much harder. It's natural for me to be insanely sore the next day. It’s also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it's still a bummer. We're all human and hard work should mean results. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting ourselves. Soreness forces you to give those muscles a break. Ultimately you will lose the weight and you will change your metabolism in the process. 

The key is understanding that this is a normal and temporary and stick with the program! 

When to be concerned: 
If you experience a significant weight gain (exceeding 5 pounds) that does not begin to decrease rapidly after the second week, guess what it is? I'll give you one hint... you put it in your mouth and chew it. You know it! Your food (or calorie-laden beverages). News flash, friends… exercise doesn't make you gain weight. Consuming more food than you burn makes you gain weight! 

So if after two weeks you are not losing weight and have gained weight that's not coming off, it's time to take a close and honest look at your food intake. Start using SparkPeople's Nutrition Tracker regularly, and be honest. 

Moral of the story: 
Be patient young grass hopper. You'll be lean and mean in no time! 

Portion Control

When you are trying to lose weight or diet one of the most difficult things to do is to measure your portions.

Use your hand to judge portion size when on the go!

1. The average palm is about the size of a 3oz serving of meat.
2. The nail of the thumb is about 1 teaspoon.
3. 1 oz of nuts or 2 oz of popcorn fits in a cupped hand.
4. The thumb from the tip to the second joint is about 1 oz of cheese.
5. A fist is about 1 cup.

Whats the best way to weigh my food?

Look into purchasing a digital food scale. This will be the simplest most convenient way to weigh   your portions. Also consider using a glass or stainless steel base to avoid trapping bacteria. Plus, it’s easier to clean.

What is Focus T25 and Is It Right for ME?

I am sure by now if you follow me at all or are a part of the TeamBeachbody Community you have heard the CRAZY buzz about the newest fitness program.  Focus T25 was created by Shaun T who is a trainer for Beachbody.  He is also the creator of Insanity which is a 60 day high intensity home fitness program.  T25 delivers you the results of a high intensity one hour workout in just 25 minutes.  I can honestly say that it REALLY works!  I would consider myself to be someone that is in very good physical shape.  I go into each workout knowing that it is only 25 minutes and that I am going to give it all that I have for the entire 25 minutes and get the best workout possible.  There is no doggin it and no half ass!  When you look at the workout that way you get a greater calorie burn.  So that is why the program is so effective, you get in, get to work and are done! 

Is the workout a lot of jumping like Insanity?
It is not like Insanity at all.  There is not nearly the plyometric type of jumps that you do with Insanity.  I like to compare it as a combination of Turbofire with the punches and the great music to the sports agility in Insanity.  There are burpees, lunges, punches and kicks but it's fun and easy to pick up on.  There is no difficult choreography to learn and anyone can do it.

I am a beginner to fitness will I be able to do T25?

Yes, you will definitely be able to do it.  Tanya provides you with great low impact modifications to help you build your strength and stamina.  As you begin to get stronger you can start to up your intensity.  You will still get results from doing the modifications because your fitness level is different than everyone else's.  You will still burn calories and it will be effective.  As you get stronger it is important to push yourself harder in order to continue to get results.

How much space do I need?

You do not need a lot of space at all.  All you need is a small living area space that you can move forward and backwards in.

What supplements do I need?
Truthfully everyone should add in Shakeology to their new workout routine.  Not only because it is your daily dose of dense nutrition but because it is going to give you 1 meal a day that you do not have to even think about.  It has over 70+ all natural ingredients that you can buy at the grocery store but it would be crazy expensive if you decided to purchase them all individually.  Plus wheat grass does not taste very good at all!  Beachbody has found a way to give you Shakeology which has all of those amazing natural ingredients that keep your body in tip top shape but it actually tastes good vs tasting like dirt!  Honestly, as a mom, as a penny pincher and as someone who LOVES HER SWEETS and is afraid of new concoctions I can tell you that it does taste AMAZING!  I've found my favorite recipes that I alternate through but it's so easy and it really keeps me healthy.  I haven't been sick in a long time!  I contribute it to Shakeology and all the good for you ingredients!

T25 is a 10 week program that is split into two phases, the Alpha and the Beta Phase.  Each phase lasts 5 weeks.

Focus T25 Phases

The workout comes with 10 workouts plus a bonus workout, a nutrition guide, a quick start guide and a calendar of exactly what workout to do on each day in order for you to get the results that you want.

What comes with FOCUS T25?

The Base Kit comes with:

10 Workouts

• ALPHA: Cardio is a calorie burning, sweat drenching, cardio based workout.
• ALPHA: Ab Intervals is where you will be spending a lot of your time on the floor doing ab workouts with quick cardio recovery workouts in between. This routine will have you shredding the fat from your midsection and getting you the abs of your dreams.
• ALPHA: Speed 1.0 gets you fast results with this fast paced workout that will ignite your quickness while burning the fat from your body.
• ALPHA: Lower Focus is the key to burning fat and kicking up your metabolism as you focus on working your lower-body muscles.
• ALPHA: Total Body Circuit focuses on strength and resistance without having to lift a single weight.
• BETA: Core Cardio is where you'll "get your sweat on", with this progressive cardio-core workout designed to get you shredded fast.
• BETA: Dynamic Core will take you from vertical to horizontal and back again in this dynamic, crazy core routine.
• BETA: Speed 2.0 has you rev it all the way up with Shaun's calorie-scorching, core-focused speed drills.
• BETA: Upper Focus will help you develop the upper body you've dreamed of; all you have to do is focus.
• BETA: Rip't Circuit is a workout comprised of cardio, upper body, legs and abs that you do on repeat, taking your body to the next level to get you even more shredded.

Bonus Tools:

• Alpha-Beta Workout Calendars tells you which workouts to do on which days, taking out the guess-work so all you have to do is nail it.
• Get It Done Nutrition Guide makes eating simple with just 5 meals a day, using 5 ingredients that take only 5 minutes to prepare. It doesn't get any simpler.
• Quick Start Guide helps you to hit the ground running with this step-by-step guide for how to achieve your best results.
• Free Online Support tools keep the motivation strong with 'round-the-clock access to fitness experts and peer support.

Free Gifts:

• Stretch Workout (also 25 min): after 5 days of hard work you get to stretch it out and relieve those muscles. Enjoy it because you deserve it!
• B-Lines Resistance Band (15 lb) will assist you in burning fat and carving lean muscle faster.
• 5-Day Fast Track gives you a jump start on our weight loss with this 5-day low calorie meal plan; it's not easy but it works.
• 24/7 Online Support keeps you motivated with 'round-the-clock access to fitness experts and peer support.

The Gamma phase is in the deluxe package and it lasts 4 weeks.  It is meant to be done after the first two phases and it will help to build muscle and improve speed fast!!

So why should I do T25?  Everyone has an excuse and everyone has a busy life.  You don't have to give me the excuse that you don't have enough time anymore!  Everyone has 25 minutes to do a workout and it's not just any workout.  It's a workout that is going to change your body if you choose.  We all make choices each day.  We choose to watch a TV show vs workout, we choose to go through the drive thru instead of packing our lunch, we choose to have a cookie in the break room or we choose to eat our packed snack.  We make choices each and every day that either bring us closer to our fitness goals or widen the gap between what we want and what we have!  T25 gives you that option, you would be crazy not to take it!

T25 is also good for those mom's and teachers out there that have to get up early to head to work. We want to get our workout in before the kids wake up but don't want to get up at 4 am to do it.  Instead just 30 minutes earlier can get you enough time!! 

Living Life

Life is not a race - but indeed a journey. Be honest. Work hard. Be choosy. Say "thank you", "I love you", and "great job" to someone each day. Go to church, take time for prayer, The Lord giveth and the Lord taketh. Let your handshake mean more than pen and paper. Love your life and what you've been given, it is not accidental - search for your purpose and do it as best you can. Dreaming does matter. It allows you to become that which you aspire to be. Laugh often. Appreciate the little things in life and enjoy them. Some of the best things really are free. Do not worry, less wrinkles are more becoming. Forgive, it frees the soul. Take time for yourself - plan for longevity. Recognize the special people you've been blessed to know. Live for today, enjoy the moment. - author, Bonnie Mohr. 

Popular Nutrition Myths that Affect Your Diets – Exposed! From Hillary Kelly

It is true that there are certain rules of eating and not eating when it comes to taking nutrition. However, most of the information has been misinterpreted, fragmented, or worse, often contra-dictated. Here are some of the most common myths that have gone in and out over the years, which are related with the nutrition and the form of nutrition we take in our routines.

High Cholesterol and High Fat Foods Makes You Get the Same Results:

Most of the people confuse the dietary cholesterol and fat with body composition and cause a rise in the cholesterol levels. It is true that the dietary foods that are rich with cholesterol and fat are twice as rich in calories as the other foods.

It is important to know that the body requires essential dietary fat to keep a healthy body. This fat will help in the absorption of many fat-soluble vitamins and offers heart-healthy omega-3 fatty acids. It is important to know the difference between healthy fats and the harmful fats including saturated and Trans fats.

Similarly, High blood cholesterol levels have been linked to foods that are high in saturated fats, whereas foods high in dietary cholesterol have a negligible effect on high blood cholesterol.

Fresh Fruits And Vegetables Are More Nutritious Than Frozen:

It is important that you understand the difference between frozen fresh fruits and canned fruits. It is not necessarily true that frozen fruits are less nutritious than the fresh fruits. If the frozen fruits are picked in the peak of their ripeness, they will lock in the most of their nutrition even if they are frozen. Whereas, fresh fruit and vegetables are harvested typically before they ripen and therefore they have nutrient variability.

In addition, the longer fresh fruits remain in the fridge; more will be changes of them losing their nutrient potency as compared to the frozen fruits.

Drinking Lots Of Water Flushes Fat Out:

A common misconception is that fat is being flushed out when you drink plenty of water. Although water is essential for the body when you are working out as it may give your metabolism a slight boost, and can help you avoid feeling lethargic when you exercise. However, any excess water that your body does not need for proper hydration and functioning will simply get peed out, without taking any fat with it.

Moreover, too much water intake at a time can cause hyponatremia, or water intoxication as well.

Sugar will Result In Getting Your Diabetes:

People falsely assume that diabetes can be kept in check if you avoid taking the sweet. Wrong. Many other nutrients such as carbohydrates and high calorie foods convert into harmful sugars in the body to affect your system.

If you eat sugar, you will not get diabetes necessarily. Like most dietary health issues, diabetes is mainly about the calorie intake as well.

Make sure you refrain from believing the untrue in health and wellbeing and attain optimal health in the right way. Learn how to hit the perfect balance between your lifestyle and your health.

Seven Good Reasons Not to Drink Diet Soda

Soda and other sweetened drinks are a major source of calories in the American diet, but if you’re looking for an alternative, try water, not diet soda.

Prevention reported Oct. 19 that while diet soda may have zero calories, it’s far from healthy. With consumption of diet soda rising, here’s seven good reasons to resist the trend:

• Diet soda was associated with a greater risk of kidney decline in a study of 3,000 women.
• Drinkers of diet soda may be at higher risk of metabolic syndrome, a warning sign of  heart disease.
• Obesity rates rise alongside diet-soda consumption. In other words, it doesn’t help you lose or maintain weight.
• Mixed drinks made with diet soda will get you drunk faster, since there’s no sugar to buffer the alcohol.
• Diet sodas contain mold inhibitors that can damage your cells.
• The high acidity levels in diet soda can cause your teeth to rot.
• Like regular soda, diet soda cans are lined with BPA, which can cause reproductive problems.

HOW TO BE MOTIVATED & STAY MOTIVATED TO EXERCISE

This is a very common question people ask about exercising or even eating right. Below I am sharing my personal take on the question. Everyone is different but I am confident that there are a few points here that others would probably agree on.

 I personally think that a lot of time we make it much more complicated than what it is. By complicated I mean that we tend to think of exercise mainly as weight lifting, getting on a treadmill and joining some classes. All this is great but it's not always necessary.

You start with what you do every day.  If you have a dog it's as simple as taking him for a 20-30 minutes walk, if you have children it's as simple as riding a bike with them, playing basketball or any other sport or just walking with them. If you are married or dating it's as simple as walking along side your partner for 30-50 minutes, turning quality time into an exercise time. If you have some friends it's just as simple as meeting them at the park for a walk and some girl time. If you have a radio it's as simple as playing your favorite music and dancing around for 30 minutes, even taking 15 minutes to stretch every day is a way to start. Those are all suggestions that are very easy to implement.

 The more you do the simple things the better you feel and the more you want to do and it just grows from there.

Taking time to also read some Health & Fitness magazines or visit some healthy pages is important because you are sowing seeds in your mind and thinking and even if you don't do certain things right away, you are gradually putting it in your mind. You are reprogramming your thinking. The great thing is that when we keep thinking about something long enough, before we know it we start doing it.

You also have to reach the point where you tell yourself that it's not about motivation as we put is. It's more about commitment. You tell yourself that you are on your side, you are committed  to yourself and to your happiness .  You might have to start by writing down your activities as a to do list and make yourself do certain things just like you would an appointment or a meeting with someone. You do it, check it off your list, do it again the next day. You write it down every day and check it off every day and before you know it, if you've done it long enough, it becomes a habit and second nature and you will love yourself and the results way too much to even want to revert back to your old ways.

The most exciting thing is that you reach the point where it's not even the weight loss you are after anymore, I am talking for myself I suppose.  

You get to the point where you love being that disciplined person, you love the feeling of pushing your body when it doesn't feel like it, you love the fact that your character and your mind are getting much stronger than your flesh. It's one of those things that no one can't take away from you not even (the old) you. Then it no longer has anything to do with being Motivated, it just become who you are...humm...I guess to sum it up you make up your mind to do it just like you make up your mind to do all the things that are so important to you, and you Go, you Grow & you Flow from there...

I read an article many months ago in a Sport magazine that was on the subject of motivation. One famous athlete, I don't recall his name, was asked how he stays motivated and he answered that they are not also motivated to work out and train. They don't always feel like getting on the field and play a game, they don't always feel like traveling etc. He said that you JUST DO IT, just as simple as that. You do it because that's what you do, you do it because you've made a commitment to do it, you do it because you are held responsible for it. His answers stuck with me obviously but there is so much truth do it!

I think one issue a lot of people have about eating right and exercising is that they don't fully get that they are responsible for their health and for their bodies. We can't just fantasize about getting healthier or ripped. We have to discipline ourselves, we have to put in the work, we have to plan the work and work the plan. We have to realize that no one but ourselves can't say no to laziness, no one but ourselves can say no to the compromises, no one can do it for us. We just have to reprogram our thinking, change our attitude and go for it. And of course it will not happen overnight, it's delusional to think so. But it will happen. It will happen if we do our best one day at a time! 

Well, that's my take on it. That's how I stay motivated! What about you? How do you stay motivated? Is there anything I said here that's very similar to your personal experience? Anything that particularly 'speaks to you'?

Miserable While Eating by Tony Horton

Maybe the reason why you can't change to a healthy diet is because food has become this profound visceral experience every time you sit down to a meal. Flavor and texture are the king and queen in your mouth, palate, taste buds and especially your brain. You can't go from a diet loaded with yummy fat, sugar, salt and chemicals to bland old steamed vegetables and quinoa because the eating experience will no longer provide the kind of pleasure you expect from eating. 

Starting a diet is easy. Desire to change and the intentions that go with it are strong at first. The trigger could be the image in the mirror you despise. Maybe it's the impact of how walking up a simple flight of stairs feels like a triathlon. You say enough is enough and begin the process (again) of choosing a diet. When you do, you have to give up something. Something you love. Portions or flavor or both. Some folks never get past the first day while others can hang in there for years. Both fail in the the end because eating feels like that job you hate. How long do you want to suffer? How long do you want to feel deprived? How much longer can you tolerate being miserable while eating?

Changing your eating habits is no different than starting a workout regime. Both are hard at first, get easier with time and become enjoyable if your purpose is clear. Fitness is fun and effective when you combine variety, intensity, consistency with purpose, a plan and accountability. It's hard if you only focus on how you want to look in front of other people. You can stick with a healthy eating plan when you find ways to make fruits, veggies, whole grains, lean proteins and healthy fats taste good! A weight loss only diet plan fails every time because being miserable while eating now with the hope that you look better later will make you sad, depressed and crazy! 

You also need a plan for when you travel and you need to find restaurants that provide healthy whole meals that you look forward to eating. If you love to cook - start throwing out old recipes that make you and your family fat and start preparing yummy ones that make everyone happy and healthy. If you don't cook then learn. Learn how to cook 10 fast healthy meals. You can do that. After that, figure out who delivers the good stuff on days you don't feel like cooking. Learn how to navigate a grocery store. Cut way back on all processed foods that come in a bag, box, bottle or can and buy more foods with just one ingredient. Blueberries, carrots, spinach, kale, onions, watermelon. You get the idea. 

The only way you're going to live the life you deserve is through fitness and a healthy diet. Everything else is smoke and mirrors. You want to find the fountain of youth? Here it is…healthy food and fitness first before everything else. Exercise is Fitness and Food is Health. You can stay miserable or you can join the revolution, it's up to you!

Ultimate Reset Results

I don't have to say much because my pictures with results will say it all.
I feel super clean and healthy, I wasn't expecting to lose a lot of weight but I did, and I will continue clean eating.
If you have any question please contact me, I will be more than happy to answer them and help you reach your goals.
If you want to learn more about the Ultimate Reset please visit www. myultimatereset.com/healthandlife

Stay Positive About Your Body and Embrace It!

While you might think being nice to others and remembering to say thank you when someone says something nice or does something for you, it is equally important – if not more important to show yourself the same gratitude and compliment yourself on your body.

Really take a minute to think about when the last time you thanked your body for all that it does for you. Find a few quiet moments everyday to thank every part of your body from your hair to your toes. Thank it for doing it what it does and then take a few minutes to realize what your favorite parts of your body are and really embrace them.

In order to fully accept your body and embrace it, you must first realize that what you see in advertisements, movies and TV is not realistic. Not all women are born with body types that will allow them to be stick-thin. Remember that being healthy doesn’t necessarily mean you will be skinny, and the same goes the other way around.

There are three main body types: ectomorphs, mesomorphs and endomorphs. Understanding which one you are is the first step to fully accepting and loving your body. Ectomorphs in general have small frames with narrow hips and shoulders and are usually tall and thin. Mesomorphs have broad shoulders and carry most of their weight in the upper part of the body and endomorphs generally have more rounded shoulders and have a round appearance overall, and are more likely to be overweight. Genetics and predisposed body types cannot be changed, but they can be accepted and loved because they are what make you the wonderful woman that you are!

The following tips are positive ways to begin appreciating your body and embracing it.

• Exercise! Keeping active requires your body to be in motion and accomplish tasks, not only does this increase your positive energy, it also helps keep you and shape and helps you appreciate all that your body can do for you. Studies have found that engaging in exercise naturally increases the pride you have for your body.
• Compliment others. Complimenting other people has been shown in studies to help you see the good in yourself. Once you begin to compliment others regularly, you might see that you are more likely to start complimenting yourself!
• Gossip! And no talking badly about others is not what this means. It simply means when talking with your gal pals try avoiding talking about your bodies because this generally means talking about your body in a negative way –“I don’t like my hips, I don’t look good in such and such.” Find more fun topics to talk about.
• 
  From SkinnyMom.com
  
  
  
  

TOASTED ALMOND AND BROCCOLI SOUP

2/3 cup Almonds

3 cups Vegetable Broth

4 Cups broccoli florets, steamed

2 zucchini, sliced and steamed

1/4 tsp Pink Himalayan salt

black pepper (to taste preference)

Preheat oven to 350. Add almonds to blender and grind to a meal. Spread course almond meal on cookie sheet and toast in preheated oven for 5-8 minutes, until toasted and aromatic. Set aside 3 Tbsp almonds for garnish. Add remaining ingredients to Blender, including toasted almonds, and blend until creamy. Serve and garnish with 1/2 Tbsp toasted almond meal.

Servings: 6- 1 cup servings

Calories: 140Fat: 8g

Sodium: 400mg

Carbs: 15g

Fiber 4g

Sugar 4g

Protein: 6g

Get a flat tummy without doing a single crunch!

I'm about to give you something you really want. I know you want it. It doesn't matter if you're a guy or a girl. As long as you're reading this, as long as you're interested in losing weight, there's one goal that we all want to achieve: A flat stomach.

It's the one thing that makes all great bodies look great. It allows you to look

and feel healthy and confident in anything you're wearing, whether it's a t-shirt

and jeans, a tight dress, or a swimsuit at the beach. Want to know the secret to a flat belly--no crunches required? Read on!

For years, I struggled with belly fat. But then I stumbled onto a secret that allowed

me to drop 55 pounds in just 90 days, and finally reveal that flat tummy of my dreams. And in this article, I'm going to show you some very effective exercises you can use to get that tight, washboard stomach.

I'm not talking about just the normal boring sit-ups or crunches, but very effective exercises you probably haven't seen before. Simple movements that will help you get that flat tummy of your dreams in a short period of time.

The first exercise is the lying bicycle: Lie on your back, with your hands behind your head. Lean forward, bringing your shoulders off the floor. Then, begin to lift your knees up off the ground. Begin cycling your legs as if you're pedaling a bicycle, going very slowly at first. As your left knee comes up, twist to try and touch it with your right elbow.  As your right knee comes up, try and touch it with your left elbow. That is one complete rep.  

Start out by doing three sets of 12-15 reps. As the exercise becomes easier, add more reps over time.

This is, in my opinion, one of the best stomach exercises in the world, as it tones both your abs and oblique muscles in one movement.

But you don't always have to train your abs directly to see results. Your abs are stabilizer muscles, used to help you balance yourself and stay upright. So you can train them indirectly by doing simple body weight squats. In fact, squats are one of the most effective exercises you can do if you want to get a flat stomach.

First, when you squat, your abs automatically engage to keep you from falling over. So each

time you squat down (especially if you squat as low as possible), you're stimulating your abs

in a way that's new to them.

Second, squatting works your leg muscles. Your legs are the largest muscle group in your body, so by working them, you burn a lot of calories, which helps get rid of the fat that may be covering your stomach. After all, you can have the strongest stomach muscles in the world, but if they're covered by a layer of fat, nobody will be able to see them! So by training your legs, you're getting the best of both worlds: You're training your abs while burning the fat that covers them!

Another way to accomplish this one-two punch is by walking, but with one very special twist. With every step you take, make sure to tighten your stomach muscles… and hold them tight for as long as you can. By contracting these muscles while you're moving, you're able to really engage them and get them working!

Use these unique exercises and you'll get results much faster than if you stuck to the same boring sit-up routine. It allows you to keep your body confused and get a flat tummy fast. Use these tips. And be sure to share this article with your friends, because once they see your new flat tummy, they're going to beg you to share your secrets with them.

Ways to cut out calories to help you lose weight.

Cut 100 Calories at Breakfast

• Use skim milk in place of flavored Coffee-mate in your two morning mugs.
• Eat a bowl of high-fiber cereal and you'll consume fewer calories all day.
• Order bacon, not sausage, with your eggs.
• Choose a yeast doughnut instead of a denser cake one.

Cut 100 Calories at Lunch

• Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad.
• Put barbecue sauce, not honey mustard, on your chicken sandwich at Wendy's.
• Top your burger with onions, lettuce, and tomato and skip the cheese.
• Ask for water or unsweet tea instead of soda
• Slim down your sandwich by using 100% Whole Wheat Sandwich Thins instead of whole wheat bread.
• Toss your salad with 1 tablespoon of dressing until every lettuce leaf is coated. You'll get away with using half the usual serving size. Try this trick at dinner too.
• Skip the crackers and shredded cheese on your chili.

Cut 100 Calories at Dinner

• Trade butter for a flavorful spread made with garlic, fresh rosemary, and light, trans fat-free margarine.
• Making meatballs? Mix half the amount of ground beef the recipe calls for with half as much cooked brown rice or use ground turkey.
• Instead of two slices of medium pepperoni pan pizza, choose thin-crust.
• When munching on chicken wings, don't toss the bones midway through. Seeing the evidence of your feast may help you eat less, studies show.

Cut 100 Calories from a Snack

• Trade 1/2 cup of premium vanilla ice cream for 1/2 cup of Breyers Chocolate Chip Cookie Dough ice cream.
• Ordering a cone? Make it the sugar, not the waffle, kind.
• Grab a Dannon Light & Fit yogurt, not a low-fat fruit blend or opt for Greek Yogurt.
• Replace half the butter in cake, muffin, and brownie recipes with an equal amount of applesauce or mashed bananas. You'll save about 100 calories for every tablespoon you swap.
• Indulge in a slice of angel food cake drizzled with chocolate syrup rather than three cookies.

Cut 250 Calories at Breakfast

• Trade a reduced-fat blueberry muffin for instant oatmeal topped with 1/4 cup of fresh blueberries. Bonus: You'll stay satisfied all morning.
• Measure out your breakfast cereal; overestimating by just 1/3 cup can add 100 calories.
• Enjoy it with a 16-ounce chai latte with skim milk rather than a green tea latte with 2 percent.

Cut 250 Calories at Lunch

• Pick turkey over tuna in your 6-inch sub.
• At the salad bar, reach for shredded Parmesan instead of cheddar and skip the bread.
• Nuke a Lean Cuisine chicken parm instead of having one delivered.

Cut 250 Calories at Dinner

• Make your own salad dressing using low-sodium, fat-free broth in place of 2 tablespoons of oil.
• Having fajitas? Fill up one tortilla rather than three, then eat the rest of your fixings with a fork.
• Sub black beans for refried and hold the side of Mexican rice.
• Order filet mignon instead of a New York strip steak.
• Opt for broccoli chicken over sweet-and-sour, and for steamed brown rice, not fried.

Cut 250 Calories from a Snack

• Bite into a chocolate-covered strawberry rather than a chocolate chip cookie.
• Switch from juice to lemon, cucumber, lime flavored water
• At the mall, curb a craving for a soft pretzel with a 100-calorie pretzel pack

Cut 500 Calories

• Eat fruit before every meal. In a Pennsylvania State University study, people who munched apples 15 minutes before lunch ate about 187 fewer calories.
• Order one brunch entree to share. Who can finish that giant omelet, anyway?
• When making mac and cheese, resist temptation and prep just half the box. Save the rest in a zip-top bag for next time.
• Use your grandmother's Joy of Cooking and you'll save an average of 506 calories over three meals, according to a recent Cornell University study. The secret: Smaller portionsizes and lower-calorie ingredients were called for back then.
• Instead of a Peppermint White Chocolate Mocha for your afternoon pick-me-up, order coffee with a little milk and a dusting of chocolate.
• At happy hour, drink two rum and diet colas and back away from the bowl of stale snack mix.

~Fitness Magazine

Shakeology Greenberry had a taste makeover

Try it today!

When and What To Eat Before Workouts?

If you are working out in the morning, noon or at night, you should always eat something. Some people think working out in the morning before you eat burns more fat, however that is not true. When you awake, your body has been on a long fast and has been burning energy all night. What your body needs are carbohydrates (energy) to help reduce the amount of glycogen you use during exercise and allow you to train longer. Also, lack of proper nutrition prior to working out puts your immune system in jeopardy.

What—Your pre workout meal should be comprised of about 250 calories. It doesn’t need to be very large but it needs to be enough to get you through your allotted workout. It should contain about 50 grams of carbohydrates and about 5-10 grams of protein.

When— A meal that is comprised of about 250 calories should be eaten between 1-2 hours prior to your workout. This will allow the food (energy) to burn throughout your workout. However, pre workout meals that are less than 150 calories can be eaten within 45 minutes of your workout. Here is a list of foods to try prior to workouts:

Chocolate milk

Yogurt

Oatmeal

Cereal

Nuts

Vegetables

Fruit

Fruit and vegetable juices

Peanut butter sandwich

Turkey sandwich

Hard boiled eggs

It is important to note that a consistent balanced diet is the absolute best way to approach daily workout nutrition. Your overall fitness will never hinge on one meal or workout. If you are eating properly, you will always have an efficient amount of fuel to burn.

Lose Belly Fat, The Honest Truth!

First of all, I think most people know what it takes to lose belly fat. However, they are still inclined to click the advertisements to the right of web pages that say, “Lose Belly Fat Tomorrow,” or “Amazing Fat Shedding Pill.”

Come on, be honest with yourself.

There is no way to Lose Belly Fat Tomorrow or by next week. No Way! Whatever you do to try and lose belly fat will take time. I tell my trainees that the time it took to gain the belly fat, it might take twice that time to lose it.

Amazing Fat Shedding Pills are not amazing at all. Each pill, drink, or serum you buy will include some version of the following statement, “this pill should be combined with a comprehensive diet and exercise routine.” So why do you need the pill? A pill’s very limited improvement will only treat the effects of poor nutrition but won’t remove the cause of the belly fat.

The Honest Truth is that losing belly fat will take dedication and a will to succeed. If losing belly fat were easy, everyone would have rock hard abs. Losing belly fat will take the entire family’s support and dedication as well. “Maybe this isn’t for you!” But honestly, you may not have what it takes to do it.

WARNING: THE FOLLOWING CONTAINS THE HONEST TRUTH AND MAY BE UNSUITABLE FOR PEOPLE WHO AREN’T TRULY DEDICATED TO LOSING BELLY FAT. READ AT YOUR OWN RISK!

First, in order to lose belly fat you will have to limit or rid your diet of the following: pastries, cakes, sodas, chips, ice creams, and other simple carbohydrates and sugars. Each of these are a waste of calories and should be considered belly fat friendly. Try to replace white breads with whole grain, sodas with water, and chips and ice creams with nuts, fruits, and yogurt.

Second, you will need to start an exercise program that allows you to reach your target heart rate and maintain it for 30-60 minutes per day. This means high intensity training (squat jumps, jumping jacks, running in place, box jumps, butt kickers, rope jumping, frog jumps, mountain climbers, and etc.) and cardio-vascular exercises (running, stair climbing, biking, swimming, brisk walking, elliptical training, soccer, basketball, dancing, zumba, and etc.). Whoever said losing belly fat would be easy and painless LIED! It will take very hard work and often times your mental toughness will be tested. However, the results are well worth the struggle.

The real secret to losing belly fat is to lose weight. Hundreds of crunches will strengthen the abdominals under the belly fat but will do little to shrink the belly fat. Losing weight requires a balanced diet and exercise program. There is no magic pill or machine. There is no ancient secret to losing it fast. There is no easy way out. The honest truth: prepare to work hard and be disciplined or prepare to have that belly fat forever.