eLifestyle's Weekly Fit Tips by Fitness & Lifestyle Expert Robb Armstrong

The Magic Behind Getting Ripped: Nutrition!

2011-03-16T10:33:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Specialist Robb Armstrong

In last week’s Fit Tip we put the focus on your core for achieving a ripped midsection.

This week we’ve got a great fool-proof trick up our sleeve to help better your morning nutrition know-how.

Nutrition Counts: Timing

Your morning meal can ensure that adequate glycogen stores (the source of energy most often used for exercise) are available for optimal performance and focus to start your day.

A.M. Tip:

Upon waking, consume a 20g protein shake consisting of whey (an isolate preferably for best absorption) plus some fruit, providing 20-30 grams of fast-digesting simple sugar carbs. Add in 30-50 grams of a slow-digesting carbs (whole wheat toast or oatmeal can do the trick) to provide you with a source of long-lasting energy.

Fact: This meal will put the breaks on the overnight breakdown of muscle mass that occurs while you sleep and gives the green light for your testosterone to get to work boosting muscle growth. It will also act as a tool to maximize fat burning throughout your day!

Remember, the key to healthy living and exercise is that you MUST focus your nutritional intake on what you need, when and why you need it, and how it can work to your advantage to accelerate results.

Up Next … The science behind post-workout nutrition. Learn it next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Core Focus – Great Abs Fast!

2011-03-11T18:42:00.000-08:00

By Team eLifestyle Fitness & Lifestyle Specialist Robb Armstrong

In last week’s Fit Tip we helped you champion your cardiovascular capabilities during the remainder of February's Heart Month celebration.

This week we put the focus on your core with 3 great tips for achieving a head-turning ripped midsection when it counts the most – right now!

911 Abs

When it comes to getting great abs it always seems to be “crunch time," literally. It never fails that when you least expect it your number is up -- a wedding invitation comes in the mail, your friends want to head off on a winter retreat to a sunny beach in the Caribbean, or worst yet, the warm weather of summer is wafting in – all situations calling for you to bare some skin.

Whatever the occasion, you need abs that demand attention as fast as humanly possible. But don’t panic. eLifestyle’s Crunch Time Tips will act as your emergency hotline for defining a tight, head-turning midsection when timing is down to the wire.

Crunch Time Tips

1. Make ab training your prime objective whenever you train. Most people treat abdominal training as a mere after thought, hitting them for only a couple of easy sets at the end of their workout, then calling it a day.

2. Eat the right way to a great six-pack, don’t drink it. It’s no coincidence that those who adhere to proper diet and nutrition are the same ones who can peel back the layers revealing have rock-hard abs with greater ease.

3. Choose and perform ab exercises that are challenging. Bragging that you can do 1000 sit-ups each session implies that they’re far too easy. If they did work, hey, you’d have great abs, right?

eLifestyle Bonus Tip

Consistency is key. Like any body part, building beach-worthy abs takes time and diligence. So plan ahead. Incorporate all muscle groups, not just your midsection, when you train because you cannot "spot reduce."

Revealing each toned muscle, along with your abs, is a result of consistently burning more calories than you consume daily throughout each week.

Your Homework

Learn these advanced ab-defining exercises: 1) Jacknifes, 2) Hanging Leg Raises, 3) Stability Ball Knee-Tucks (facing floor, using a stability ball under your ankles).

Adding all the techniques of this week's Fit Tip into your planning process will arm you with better focus and the ability to showcase all of your hard work faster than you thought possible!

Up Next … The Magic Behind getting Ripped. We tell you next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Maximize Your Heart Health

2011-03-08T10:07:00.000-08:00

By Team eLifestyle Fitness and Lifestyle Specialist Robb Armstrong

Last week we helped you maximize the use of your elliptical to bolster more synergy between your goals, limited time, and your efforts.

February provides an extra 29-day-long incentive to champion your cardiovascular capabilities during Heart Month. So for good measure, this week we have three great ways to tax your ticker while you train. What's more, they'll also help dial in your mid-section!

Your Training Focus

When it comes to upgrading your heart health, employing training techniques outside of your traditional cardio routine that enhance your resistance-training program is the best way to bolster better results.

Your heart health is affected right from the onset of any type of physical activity. And not only do we want to assist you with fine-tuning your mid-section, we also want to help you live longer. So here are three superior strength-training must-haves that are proven to not only build lean muscle and burn fat, but also totally tax your ticker while you train …

Ticker-Taxing Trio

While training your abdominals ...

1. Shorten up your rest periods to 15-20 seconds to a) maximize calorie expenditure while b) challenging your cardiovascular output at the same time. Leaving less time for recovery between sets forces your heart rate up faster as you complete your set, rather than letting it drop and allow you to fully recover.

2. Employ extended set options, which lengthen the workload during an exercise:

Example: Super Sets – Two or more exercises back-to-back (same target muscle or different), then a rest break.

3. Active rest such as jumping rope, jogging on the spot, or step-ups for 15-20 seconds keeps your heart rate stoked while isolated muscles recoup for the next set, keeping intensity high.

Train Heart-Smart!

Whether you train at the local gym or in the privacy of your own home, employing these cardio-intense moves while training your mid-section will have you realizing big returns both on your physique and on your most important asset – your heart!

Want to guarantee faster results?

Following the training tips above will set you in the right direction. However, for a goal-specific program design customized to meet your specific needs and complete with all the necessary techniques and intensities, contact Robb @ www.elifestyle.ca!

Up Next … Core Focus: Creating your ab-solute best physique. Get the head-turning tips next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Low Impact, Total Body Blast!

2011-02-17T11:00:00.000-08:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

Last time we helped you triumph over your treadmill training to fire up your metabolism, burn fat, and add some variety into your tired treadmill program.

This time we step back from the track-propelled system and gear up for the foot holds and grab bars of the formidable elliptical, bringing further synergy between your goals, limited time, and your efforts.

Low Impact, Total Body Blast!

As with any piece of equipment you add to your training repertoire, extracting the quickest results is first and foremost. And since getting started can be frustrating if you don’t have direction, at eLifestyle we’ve got some sure-fire solutions to reorganize your training plan come workout day.

With a commercial grade elliptical in your home gym or office space you’ll be equipped to tax your heart rate while stimulating total body muscle recruitment at the same time for intense calorie burning – all in one low impact cardio outing!

Want to guarantee faster results? Follow the elliptical training tip below. For a goal-specific program design complete with all the necessary techniques and intensities, contact Robb @ www.elifestyle.ca.

Technique -- Push-Pull Super Strokes can really roar up your heart rate while engaging rear and posterior muscles of the upper body at the same time. Of course, doing so will further spur on additional calorie expenditure.

Method: To inject intensity right from the get-go, focus on pulling with power for a pre-determined amount of time. Then do the same on a reverse approach, focusing on pushing with the same intensity.

The Big Pay-Back

Save on expensive gym membership dues and open yourself up to the many different training options to be had by adding an elliptical into any personal space you choose. This will surely keep your goals in check and your money in your wallet!

Up Next … February is Heart Month! Improve your heart health with training tips to tax your ticker. Find out next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Waistline Warfare

2011-02-15T09:13:00.000-08:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

Last week we gave you four simple tips on how to ensure employees respect and maintain the cleanliness of their working environment and keep morale high.

This week we help you re-tool your treadmill training with a top-notch tip to tackle your cardio chaos.

Waistline Warfare

Cardiovascular exercise is an essential part of the fat-burning equation, so using your treadmill to combat weight gain should be your front-line of attack.

To stoke your metabolism into high gear, inject some tactical techniques into your tired treadmill program by using all of the programs and intensities your treadmill has to offer. So here’s just one great example of what you need to do …

Treadmill Tactic:

Warm up (5 minutes)

Walk slowly (1.5 to 2 mph) for 3 minutes. Raise your incline to 6, and stretch your legs by taking longer strides for 1 minute. Lower the incline to 0, and speed up to 2.5 to 3 mph for 1 minute.

Speed & Incline Intervals

Increase to a fast walk (3.5 to 4.5 mph) for 10 minutes, followed by a 5-minute moderate pace (3 to 3.5 mph), adding an incline of 4. You’ll repeat the fast/moderate intervals a total of 3 times.

Cool down (5 minutes)

At the end of your intervals, reduce your speed to 2.5 to 3.5 mph, and walk for 3 minutes. Then slow down to 1.5 to 2.5 mph and walk for 2 more minutes.

Total = 55 min.

If you perceive treadmill training to be quite boring and monotonous, think again. Varying the type of programs and intensities you use on training day will make for a more enjoyable cardio session, not to mention burning a ton more calories than you’re use to. And that means faster results and a smaller waistline!

Up Next … Need a new cardio challenge? Take a ride on the elliptical express for full-body conditioning. Get it next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Your Health: Workplace Cleanliness

2011-02-02T08:15:00.000-08:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

Last week we shared some insight into how Workplace Wellness can have a positive effect on the bottom line of your business.

This week we focus on a topic that can have a great impact on employee retention, health, and the reputation of your business.

Monkey See, Monkey Do

Cleanliness in the workplace can affect not only the health of employees, but their morale as well. The simple fact is that if an employer does not respect their business, how can an employee be expected to? What’s more, will an employee wish to stay in an unpleasant environment?

Being proactive in maintaining high standards of cleanliness is important, so here are four simple tips to ensure employees respect and maintain the cleanliness of their working environment while keeping morale high …

Best Practice Protocol

1. Keep floors, blinds and water cooler overflow trays free of dirt and debris. This will ensure that employees not only follow suit, but it will also limit bacteria and protect those who suffer from allergies.

2. Provide soap, hand sanitizer, paper towel and cleanex. This will assist with good hygiene practices and limit the spread of germs.

3. Provide “green” cleaning agents. This will not only protect against allergic reactions, but shows that employer cares about the future of global environments as well.

4. Provide appropriate storage areas for materials and/or equipment. This can reduce injuries, which in turn lessens company health care costs and maintains morale.

Following these tips will not only safeguard the future profitability of your business, but will also convey a reputation for being a safe and harmonious working environment, leading to fluidity in employee recruitment and growth!

Up Next … Re-tooling your treadmill training – Tips to tackle your cardio chaos. Find out next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Pump Up Your Employees – The Power of Workplace Wellness

2011-01-23T13:15:00.000-08:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

Last week we shared our latest fitness special geared to get you started or boost your current fitness program for faster results.

In this week’s Fit Tip we give you the lowdown on how our customizable Workplace Wellness programs can have a positive affect on the bottom line of your business!

Workplace Wellness is divided into four complimentary offerings:

Interactive Employee Involvement

A unique, interactive forum is created using a micro-website that is run by our team of experts. The goal – to encourage employees to become involved within a company-wide health and wellness community, incorporating fitness and wellness challenges and personal goal-setting.

Lunch & Learns

Used on their own or as a compliment to any challenge, Lunch and Learns can be customized to fit any challenge. A few topic examples covered are: Nutrition, Exercise, Stress Management, Executive, and Team Building.

On-Site Health Programs

A certified instructor/trainer will deliver a dynamic fitness program that motivates and reduces stress, enabling your employees/staff to re-energize and improve their overall health and productivity. Some classes are, but not limited to, the following: Pilates, Yoga, Tai Chi, Beginner running, Aerobic classes, Sport-specific (Golf, Tennis, etc.).

Interactive Micro-Website

This interactive website will be customized and available to each employee. The micro- website will include:

Competitions/Challenges: Length – 12 wks (90 days): Ensures employee’s long-term success

Focus on Charity: Within each challenge the company may choose to donate money in the winner’s name to a specific charity

eLifestyle Points: Collect points to be “cashed in” for prizes for accomplishing the following examples: Walk to and from work, physical fitness, lowering cholesterol, etc.

Weekly FitVid: Highlights fitness and lifestyle tips.

Weekly Fit Tips: Fitness and lifestyle tips emailed to employees

Monthly lifestyle e-newsletter: Highlights winners of challenges and showcases profiles of individuals within the company that have accomplished other personal fitness challenges such as triathlons, marathons, etc.

*Contact us today to help improve employee health and streamline the efficiency of your business! Call Robb at 416. 799. 8537 today!

UP NEXT ... Why Workplace Wellness is needed more than ever. We tell you next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

eLifestyle Fitness Special!

2011-01-11T10:41:00.000-08:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip we shared the importance of maintaining proper hydration even during the winter months.

This week we share our latest fitness special geared to help you get started, or to keep your current fitness training on track and stop winter pounds from adding up.

Purchase our comprehensive weight loss, exercise, lifestyle program and maintenance plan for a special low cost of $300, normally valued at $500!

What You Get ...

Each week participants will receive a personalized:

Diet
Menu
Shopping list
Work out plan
Equipment prescription
Lifestyle plan
Tips

In adddition ...

Participants will have email access to fitness, weight loss and lifestyle coach
Every 3 weeks participants send in progress for feedback
At the end of the program participants will receive a maintenance plan to continue on there success
$40 gift certificate for eLifestyle personal training or phone coaching

Don't wait! This limited time offer won't last long, so contact us today at www.elifestyle.ca to get the professional help you need to get your fitness and wellness goals on track!

Up next ... Workplace Wellness: Why your office needs to make wellness a priority. Find out next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

H2O – Are You Getting Enough in Winter

2011-01-06T09:55:00.000-08:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip we gave you some top techniques to help refocus on your winter fitness program.

This week we share the great importance your water intake has on staying hydrated even during the winter season.

Just as the temperature during summer months creates the need for proper hydration, winter also has its unique demands. Here's what you need to know to protect yourself …

Hydration: Did you know?
It’s a fact that our bodies are comprised of 60% water. Despite all of the daily physical and biological processes at work just to keep our bodies performing their basic duties, most of us still aren’t aware that proper hydration plays a key role in those processes.

Although unknown to most of us, we lose about ten 250ml cups or 2.5 litres of water each day just to cover the basic demands of normal body processes. And that doesn't include what is lost through various types of physical activity!

As a result, the average person requires roughly ten 250ml cups of water per day just to recoup that loss and preserve normal hydration levels in the body.

When You Need More Water
There are different factors that can increase your individual fluid requirements. Some include:

Physical activity
High weather temperatures
Low humidity
High altitude
High fibre diets
Increased caffeine and alcohol consumption

Signs and Symptoms of Dehydration
It’s extremely important to be aware of certain indications that point to dehydration. As early indicators, these signs and symptoms can have an impact on how you protect yourself or your loved ones.

For the average person during exercise/heat stress, thirst is probably not perceived until an individual has already unknowingly incurred a water deficit of approximately 2% of their body weight. Experts tell us that a loss of 10% is considered serious while a 20% loss is life threatening.

Some early symptoms of dehydration are: headaches, fatigue, loss of appetite, flushed skin, light-headedness, dry mouth and eyes, and dark urine with a strong odor.

Winter Hydration
Most of us relate hydration problems exclusively to the heat of the summer months, not realizing that in some parts of the country the winter air can be drier than most deserts!

If you think about it, in the summer we turn on our dehumidifier and in the winter we plug in our humidifier. Why? Because the air is drier than in the summer and we need to add more moisture.

Most of us can recall waking up in the morning or even during the night with a dry mouth. And we satisfy that dryness with a glass of water because we recognize that it’s a telltale sign we are dehydrated. Therefore, being mindful of our body’s need for water during the winter is also very important.

5 Tips to Help Increase Water Intake

Carry a refillable water bottle everywhere you go
Keep track of your intake by writing it down
Drink water at every meal
Drink water during exercise and every sporting event
Drink water prior to your morning java

Up Next … Incredible winter fitness special from eLifestyle! Get it next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Muscle Cramping –- How to Protect Yourself

2010-11-01T12:25:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In our last Fit Tip we gave you three of our top superfoods to help with your quest in fine-tuning your nutrition for a healthy lifestyle.

This week we tell you how to defend against muscle cramping that can limit your fitness progress during training as well as post-exercise.

If exercise has been cramping your style as of late and you’re not sure how to find the root cause, follow these five no-fail tips to fast-tracking your muscle flexibility and recovery in no time!

It's a fact that athletes and fitness buffs are most prone to muscle cramping during pre-season training when their body conditioning is at a lower capacity.

What to Do

Tip #1 – If the cramping occurs during exercise, stop and hold the muscle in a gently stretched position until the cramp dissipates.

Tip #2 – If muscle cramping happens while resting post-workout, in the leg for example, put weight and walk on it.

Tip #3 – Light massage can sometimes help alleviate the pain.

Tip #4 – Warm-up and adequate stretching is a must before exercise, especially in the muscle groups prone to cramping.

Tip #5 – Maintain sufficient hydration during training using sport beverages instead of water as they can help prevent electrolyte imbalances such as low sodium levels.

Bonus Tip – If you experience frequent or severe muscle cramping not associated with exercise and does not respond to stretching or massage, consult your doctor to determine if it’s a sign of a more serious condition called Intermittent Claudication brought on by poor blood circulation to the legs.

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

3 Top Superfoods for Healthy Living

2010-09-15T11:23:00.001-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

Last week we gave you the lowdown on how our customizable Workplace Wellness programs can have a positive affect on the bottom line of your business.

In this week’s Fit Tip we give our top three “superfoods” to supercharge your nutrition for healthy living.

What makes a "superfood"?

When it comes to healthy eating, there are foods that are so exceptionally nutrient dense and the benefits of eating them so amazing, that they are often referred to as “super foods”.

What’s more, they have more nutrients per calorie than most other foods and have also been proven to contain vitamins, minerals and other nutrients that work to prevent many types of disease such as cancer and heart disease among many others. They are also perfect for low-fat and heart-healthy diets.

Superfood #1

Berries

Extremely rich in antioxidants (noteably ellagic acid), vitamin C and soluble fiber, berries help protect the cells in our bodies from damage, and in doing so prevent disease and aging. Blueberries in particular contain more disease-fighting antioxidants than any other fruit or vegetable.

Superfood #2

Broccoli

The vegetable you need to learn to love, broccoli’s nutritional benefits boast high levels of vitamin A, beta carotene, B vitamins (especially B3 and B5), folic acid, phosphorus, potassium, iron, chromium (which is an easily absorbed form of calcium), zinc, loads of fiber, and is also packed with carotenoid antioxidants.

Superfood #3

Nuts – Walnuts & Almonds

If you think that nuts are too high in fat for a healthy diet, guess again. These nuts help lower cholesterol due to the amount of antioxidants, phenols, vitamin E, ellagic acid and gallic acid they contain.

Cardiovascular Health – The monounsaturated fat in walnuts has a beneficial effect on cardiovascular health and is associated with a reduced risk for heart disease.

Heart Disease – Omega-3 essential fatty acids (a special type of fat that is essential for our bodies, but that the body cannot produce) found in these nuts protect us against heart disease and help to prevent irregular heart rhythms.

Omega-3 also helps reduce LDL (bad) and total cholesterol levels, provide anti-inflammatory benefits and are helpful if you suffer from asthma, rheumatoid arthritis, eczema or psoriasis.

UP NEXT ... How to defend against muscle cramping during and post-exercise. We tell you next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Pump Up Your Employees

2010-09-15T10:50:00.000-07:00

The Power of Workplace Wellness

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In our last Fit Tip we showed you how to show off your BBQ skills with a grilled Chicken and Vegetable Pizza recipe.

In this Fit Tip we take you from the backyard to the office. Here’s the lowdown on how our customizable Workplace Wellness programs can have a positive affect on the bottom line of your business!

Workplace Wellness is divided into four complimentary offerings:

1. Interactive Employee Involvement

2. Lunch and Learns

3. On-Site Health Programs

4. Interactive Micro-Website

This interactive website will be customized and available to each employee. The micro- website will include:

Competitions/Challenges: Length – 12 wks (90 days): Ensures employee’s long-term success

Focus on Charity: Within each challenge the company may choose to donate money in the winner’s name to a specific charity

eLifestyle Points: Collect points to be “cashed in” for prizes for accomplishing the following examples: Walk to and from work, physical fitness, lowering cholesterol, etc.
Weekly FitVid: Highlights fitness and lifestyle tips.
Weekly Fit Tips: Fitness and lifestyle tips emailed to employees
Monthly lifestyle e-newsletter: Highlights winners of challenges and showcases profiles of individuals within the company that have accomplished other personal fitness challenges such as triathlons, marathons, etc.

UP NEXT ... We give you our 3 best "superfoods" for a healthy lifestyle. Find out next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

BBQ Bonus: Grilled Chicken & Vegetable Pizza – Fast!

2010-09-14T12:37:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In our last Fit Tip we served up our top-5 fat-burning foods to healthfully increase your ability to shed unwanted pounds.

This week we take advantage of the continuing good weather and show you a great low cal, high protein meal jam-packed with flavor. It preps in no time so you can feed hungry mouths after your busy day with ease!

With summer’s end still producing good weather, we keep your BBQ blazing! Today we’re using your grill for the true taste of a wood-burning pizza oven for Grilled Chicken & Vegetable Pizza. It takes just five minutes to prepare and only five minutes to grill!

Grilled Chicken & Vegetable Pizza

Ingredients (2 servings)

1 pre-cooked seasoned chicken breast

1 small zucchini

2 ripe, firm plum tomatoes

1 Spanish onion

Generous pinches of salt, pepper, dried basil and oregano

3 tbls extra virgin olive oil

1 large or 2 small Greek-style flat pitas (or pitas of your choice)

½ cup (125ml) goat cheese or crumbled feta

Directions

1. Lightly oil grill and heat barbecue to medium-high. Cut chicken into pieces as desired. Thickly slice tomatoes. Cut Spanish onion to desired thickness. Cut zucchini diagonally into long ovals. Place in a large bowl. Drizzle with just enough olive oil to coat. Sprinkle with seasonings. Stir to evenly coat toppings. Brush bread with olive oil.

2. Place vegetables on grill and barbecue until tender and lightly charred, 2 to 5 min per side, removing them as they are done.

3. Then, place bread on grill and barbecue with lid closed, just until grill marks form, about 1 to 2 min per side. Crumble goat cheese over hot bread, then arrange tomatoes, chicken and zucchini on top. Scatter onions overtop. Add a little goat cheese on top if desired and voila!

Nutrients per serving:

20 g protein
21 g fat
71 g carbohydrates
4 g fibre
131 mg calcium
1355 mg sodium
552 calories

Bon appetite!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Top 5 Fat-Burning Foods

2010-07-27T09:46:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip we told you how consuming the right amounts of protein could accelerate the time it takes to reach your fitness goals.

This week we serve up our top five fat-burning foods that, in conjunction with regular exercise, will supply your body with exceptional fat-burning potential to shed the pounds.

What are the best?

Quite simply, foods that are high in protein and fiber are the best kinds of food to eat if you want to rev up your fat-burning potential.

Top-5 Fat-Burning Foods

1. Eggs

More precisely, egg whites. They are very high in protein but won’t put you over the recommended daily amount of cholesterol contained in a couple of eggs with yolks. Eggs contain the vitamin B12, a great supplement for breaking down fat cells.

2. Low Fat Dairy Products

According to an article in Obesity Research, women who ate low-fat dairy products such as nonfat yogurt and low-fat milk three to four times per day lost 70 percent more fat than low-dairy dieters.

3. Oatmeal

Gaining popularity in recent years, naturally prepared oatmeal (unsweetened and unflavored) definitely has some great nutritional qualities. It’s loaded with soluble fiber, which helps reduce blood cholesterol by flushing the bad digestive acids out of your system, and is also beneficial in fighting colon cancer and heart disease.

4. Olive Oil

Rich in monounsaturated fat (good fat), a type of fat researchers have found to provide outstanding health benefits, olive oil is so good that it helps you burn fat while keeping your “bad” cholesterol intake down.

5. Whole Grains

Your body needs carbohydrates. If you go without them completely your body will start to crave them, so it’s best to include the right kinds. That means one’s that haven’t been processed and contain the fiber and minerals your body needs.

Bonus Tip: It takes more energy to digest protein than it does to digest fat. Therefore, the more protein you eat, the more calories your body burns!

UP NEXT… Surprise sizzling summer recipe. Get it here!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

How Much Protein Do We Need?

2010-07-16T11:11:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip we gave you some simple rules to follow to help ensure you’re counting your calories correctly.

This week we share some insight on how consuming the right amounts of protein can accelerate your fitness progress.

What is protein?

Protein is one of the basic building blocks of the human body, making up about 16 percent of our total body weight. Our muscle, hair, skin, and connective tissue are mainly made up of protein.

In fact, protein plays a major role in all of the cells and most of the fluids in our bodies. Even our DNA are at least partially made up of protein.

Do I need more protein if I exercise?

Studies show that people engaging in endurance exercise (such as long distance running) or medium to high intensity resistance exercise (such as fitness training or body building) can benefit from additional protein in their diets.

This is due to the greater demand of muscle repair and maintenance brought on by a greater degree of use by the individual.

The Numbers

Research suggests 1.2 to 1.4 grams per kilogram of body weight per day for endurance exercisers and 1.7 to 1.8 grams per kg per day for medium to heavy strength training.

So just how much protein do we need?

Our protein needs depend on our age, size, and activity level. Professional nutritionists and fitness consultants use a standard method to estimate our minimum daily protein requirement where body weight is multiplied in kilograms by .8, or weight in pounds by .37.

Your end number is the number of grams of protein that should be the daily minimum. Therefore, a person weighing 150 lbs. should eat 55 grams of protein per day.

What happens if we don’t eat enough protein?

Unlike fat and glucose, our body has little capacity to store protein. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so.

So keep your protein intake in check and you’ll greatly enhance the rate in which you meet your weight loss and muscle building goals!

UP NEXT… Top 5 fat-burning foods. We serve them up next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Nutrition That Counts – Counting Calories The Right Way

2010-07-16T10:30:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip we discussed how to differentiate between good and bad muscle soreness post-exercise.

In this week’s Fit Tip we offer some simple rules to follow to help determine if the make-up of total calories in the food you eat is comprised of the right kinds of calories that will provide optimal nutrition.

It really doesn’t take a lot of effort to read the labels of what we eat. Where the real challenge lies is in understanding what makes up the total calories we consume from any given food choice.

Even for savvy health-conscious consumers it’s a common mistake to look at food labels and make a purchase based on the lowest total calories for that product type alone, and not what nutritional value is contained within.

4 Simple Rules to Counting Calories The Right Way

1. Look at the content of protein, carbs and fat

2. Look at sugar and sodium sources

3. Look at additives and preservatives

4. Do not go by the government’s Daily Recommended Value (DRV) as it is based on the average sedentary adult, and therefore won't end up being much help.

We Are What We Eat

The power of T.V commercial marketing can be very persuasive, so it’s extremely important to understand that 100 calories from a piece of chocolate, for example, is not the same as 100 calories from a piece lean protein, such as chicken.

Remember, the key to healthy living is that you MUST base your nutritional intake on what actual nutrition your food can provide for you!

UP NEXT… How much protein is enough? Find out next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Muscle Soreness Post-Exercise – Good or Bad?

2010-06-22T17:48:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip we explained the differences between running and walking and where each has it’s place in promoting weight loss.

This week we tell you how to distinguish between the physical discomforts in muscles post-exercise and why the situation occurs.

Some fitness fanatics tend to look at pain as the goal marker that tells them they’ve pushed themselves to the max. This “No pain, no gain” philosophy can be a little misleading, however, due to the stigma attached to it that if the individual doesn’t feel any pain post-exercise then it was a wasted effort.

Distinguishing Between Good and Bad Muscle Pain

When it comes to pushing towards making gains with any training program, the words should more aptly be said; “No fatigue, no gain” because you are trying to exhaust your muscles, not cause damage.
You must note that microscopic tearing is good (actual tearing of the muscle fibers), whereas slight rearing of the muscles (inflammation of the tendons) is bad.

DOMS

Delayed-onset muscle soreness is the pain caused by the microscopic tearing of muscle fibers, and it actually allows your muscles to grow. The best way to combat the soreness is adequate rest between bouts of exercise accompanied by proper nutrition.
Just how much rest and how many and which type of calories will depend on the intensity level and goal of the individual.

DOMS can be caused by:

* You're new to working out
* A new exercise you are not accustomed to
* Pushing muscles beyond their normal range of motion
* Performing different types of resistance contractions such as eccentric or negatives
* Performing an exercise not tried in a while
* Increasing intensity, frequency or duration
* Aerobic or anaerobic activity

Should You Be Sore Every Day?

If you train regularly your body will adapt, thus keeping muscle soreness minimal. If you are sore most days then it’s possible you may be over-training (not enough rest days between exercise) or training too hard, which can lead to injuries down the road due to over-use.

So, keep your muscle soreness in check and you’ll be pushing yourself safely toward new fitness gains!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Running or Walking – Which is Best for Weight Loss?

2010-06-15T13:58:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

Last week in our “Ask an Expert” segment we explained the importance of maintaining muscle mass throughout the aging process.

This week we observe the differences between running and walking and which is best for weight loss – undoubtedly one of the most common concerns to the weight-conscious individual.

Simply put, both running and walking while trying to cut the excess pounds are a good choice, however, running does burn far more calories and can have a greater effect on overall health.

You must also keep in mind though that there are a few things to consider to determine which is best for you to do as an individual to meet your weight loss goal – all of which are predetermined by your personal ability.

Your Fitness Ability
Matching your intensity for walking or running with your ability is key in a few ways. First, if you’re you a beginner, are overweight, have any current injuries, or have any pre-existing physical or medical conditions such as shin splints, a cardiovascular condition or osteoporosis, you’ll want to limit your intensity.

Next, you should monitor your success and increase intensity accordingly. This is where walking for weight loss has the clear edge due to the low impact it has on bones, joints and muscles while still increasing the benefits on overall health.

Time Spent
Whether walking or running, you’ll get the greatest benefit if you aim for thirty to sixty minutes each day, building on your intensity as you improve on your ability.

Goals
For best results keep them small and stay consistent, increasing them bit-by-bit every week.

Note: Check back each week for more of eLifestyle's helpful health and fitness tips by Robb!

Aging Bodies

2010-06-04T02:34:00.001-07:00

The Importance of Maintaining Muscle Mass For Health

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip we gave you Rule #3 – the last of three must-follow rules to help you look better, be stronger and burn more fat.

This week is our “Ask an Expert” segment where we answer questions sent in by you, our Fit Tip readers, as well as current and past fitness clients.

This week, Allyson Schonberger asks “I’m 58 years old with relatively good health, and I’ve heard that you need to maintain muscle mass as you age. Why is this?”

Great question Allyson! The answer is actually quite straightforward, and I’ve broken it down into three basic parts.

Research

Studies have shown that you lose muscle size and strength faster than you lose endurance or coordination. Research has shown that aging prevents muscles from responding to insulin, resulting in a direct cause of muscle loss.

What to Do

To combat this, introducing exercise and maintaining some level of a resistance training program helps to slow the decrease in muscle loss and strength by driving essential amino acids into muscles, which assists in the recovery process as well as to maintain muscle size.

Muscle Food

Next, you have to feed your muscles with the correct nutrients, and that means consuming regular servings of protein. Either plant sources – soy based, lentils, kidney beans, etc. or animal sources – chicken, fish, lean beef, etc. are good as both contain all the necessary amino acids required for cell growth.

We value your input and questions, so keep sending them to us through our website at www.elifestyle.ca under the “Contact Us” section.

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Look Better, Be Stronger, and Burn More Fat – Part 2‏

2010-05-20T16:12:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip: Look Better, Be Stronger, and Burn More Fat – Part 1, we discussed how avoiding the bad fats in your diet would protect against declining health and the risk of heart-related diseases.

This week we give you Part 2 of our top 3 tips – Vitamins & Minerals: 8 Tips for Optimal Health.

You know that vitamins and minerals are essential for optimal health, but just how is it possible to make sure you’re getting all you need to meet your specific requirements, and how can they help improve your level of fitness?

Follow these sure-fire tips to make sure you’re getting all you need and you’ll not only improve your general health, but your level of fitness too!

8 Best Tips for Consuming Vitamin & Minerals

1. Eating a variety of foods is the best way to get all the vitamins and minerals you need each day, as well as the right balance of carbohydrates, proteins, fats, and calories.

2. Always try to ensure your vitamin and mineral intake is from whole food sources.

3. When it isn’t possible to obtain all the vitamins and minerals you need through your daily diet, supplementation can act as extra nutritional insurance.

4. Vitamins and minerals don’t reduce stress, but eating well can help keep you active, which in turn improves your level of fitness and works to reduce stress!

5. Always check with your doctor or general practitioner to determine your specific vitamin and mineral requirements. Plus, to find a starting point, you can refer to Canada’s Food Guide for nutritional recommendations.

6. Mounting evidence suggests that vitamins and minerals play a vital role in preventing and treating such illnesses as cancer, heart disease, and other chronic diseases, so make sure you’re getting all you need.

7. Vitamins in general regulate metabolic processes and are involved in the transformation of food into energy, thus helping to improve you fitness performance.

8. Adequate dietary intake of vitamins and minerals is essential to the physiologic function of the body during exercise, and deficiencies have been related to decreased physical performance.

UP NEXT … Look Better, Be Stronger, and Burn More Fat – Part 3. Find out next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Look Better, Be Stronger and Burn More Fat – Part 1

2010-05-18T07:51:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

When it comes to knowing just what to do to gain body strength, burn calories efficiently, and ultimately, look your very best, there are a few must-follow dietary rules to get you there.

In Part 1 of this week’s Fit Tip we lie down the first of three top rules you need to focus on that will protect against declining health and the risk of heart-related diseases.

Rule #1: Avoid the bad fats.

Saturated – Solid at room temperature, these types of fats clog arteries and raise total and LDL (bad) cholesterol levels in the body. Some main sources are:

Animal-based sources: red meat and whole-milk dairy products, including ice cream, butter, cheese and sour cream.

Plant-based sources: palm oil, palm kernel oil, coconut oil and coconut milk and cocoa butter.

Trans – Created during the hydrogenated process where liquid vegetable oils are converted to solid fats, trans fats are also known as hydrogenated fats. These fats not only raise total and LDL (bad) cholesterol, but lower HDL (good) cholesterol at the same time. Some main sources are:

Commercially fried foods and bakery product sources: crackers, cookies, donuts, cakes, pastries, muffins, croissants, snack foods and fried foods, such as French fries and breaded foods.

Up Next … Look better, be stronger and burn more fat. Part 2 next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

In, Out or Hold? How Proper Breathing Can Boost Your Training Results

2010-05-09T17:10:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip I told you how to get a ripped midsection when your timing was down to the crunch.

This week's Fit Tip: If you’ve ever felt light-headed after a particular exercise, or your training partner or personal trainer tells you look like your head is about to pop off while you’re completing a set of crunches, this Fit Tip is for you!

It takes correct form and technique – in this case, proper breathing – to make sure you’re getting the absolute best results from your training efforts. So when do you breath in, out or hold during a particular exercise?

Why Proper Breathing?

Conscious breathing or breath control is paramount during exercise in a few ways. It increases the efficiency of cardiovascular training, aids stability and power during bouts of strength and endurance training, and during inner focus (mind and body) and flexibility training, it promotes relaxation.

In, Out or Hold?

Strength/Resistance Training – During weight lifting, exhale upon exertion (the most difficult part of the movement) and inhale upon recovery (the return or easiest part of the movement).

For example, when performing a chest press, exhale when you’re pushing the weight forward (top of the motion), and then inhale as you bring the weight back (bottom of the motion). This equips the body with a more efficient exchange of oxygen and carbon dioxide to provide the power and endurance needed to continue.

Important: Never hold your breath during exercise! Following this rule will prevent dizziness and uncharacteristic shortness of breath during all forms of exercise.

Up Next … Look better, be stronger and burn more fat. I tell you how next week!

Note: Check back every week for more current and informative health and fitness tips from Robb at eLifestyle!

3 BBQ Techniques To Reduce Fat While Keeping The Flavor!

2010-04-14T06:29:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip we showed you how supplementing with protein powder can help you build lean muscle while boosting your weight loss efforts at the same time.

Flavor your flank steaks and sweeten your salmon, but don’t drown your arteries in an attempt to add taste. This week we give you 3 easy tips that can turn any barbecuing evening into a tasty low-cal feast.

Enjoyed by many, grilling is a low fat cooking method for a number of the foods we eat. Whether your choice of the day is steak, chicken or seafood combined with a selection of your favorite greens, there are ways to seal in the flavor while keeping calories in check.

3 Simple Calorie Trimming Techniques

1. Trim The Fat – Though it’s been said to seal in the flavor, cutting excess fat from your food won’t eliminate the flavor, but it will drop calories you don’t need.

2. Low-Cal Glazing – Wherever sugar is called for in a glaze recipe choose a sugar substitute or a natural sweetener such as Agave nectar. Known in Mexico as “honey water,” (and comparable in taste to honey) the nectar made from this cactus-resembling plant has many beneficial properties for the health-conscious consumer, especially taste.

3. Searing – Searing on the grill creates a crisp, flavor-bound exterior while maintaining a moist, juicy interior. Not to mention, the pleasing look of chef-worthy grill marks add to the aesthetic appeal of your meal when entertaining guests.

Eat Lite, Be Healthy

Making sure to incorporate these simple tips when you barbecue will help you keep it lite by cutting calories and fat while enhancing the flavor of your grilled feast. Now that’s healthful nutrition!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Supplementing With Protein Powder

2010-04-06T08:16:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

Last week we explained how adding lean muscle to your body was the major key to weight loss.

In this week’s Fit Tip we tell you how supplementing with protein powder can help boost the return on your fitness efforts. What’s more, we’ll shake things up with a nutritious protein drink recipe to kick-start your day.

It’s "Whey" Convenient

Nowadays, finding healthy ways to supplement the nutrition you may be missing over the course of your busy day has become the norm. In earlier times supplementing with protein powders blended into drinks was something reserved primarily for bodybuilders. The reason is that in order to satisfy higher protein requirements for muscle building it was difficult to obtain all the protein needed through whole food.

Today however, protein powders have come along way both in their acceptance among those with healthy active lifestyles, as well as in taste and quality. There are many types of protein powders on the market with the best source coming in the form of whey –- better yet, whey isolate.

When do you need to supplement with protein powder?

When you don’t get a sufficient amount of protein in your diet over the course of your day.
When you’re short on time to prepare your meals but realize the need to follow a nutritious diet daily.
When you need a great source of protein with minimal calories.
To help you avoid skipping breakfast and provide a healthy, energetic boost to your day.

Did you know?

There is a misunderstanding regarding the use of protein powders. Some of our clients (with the majority of concern being from woman) think that it will “bulk” them up, when in fact a serving of protein powder is equal to a serving of fish, egg whites, chicken or red meat, which obviously doesn’t have any bulking effect whatsoever. Generally speaking, bulking is caused mainly by excess calories from a non-structured diet.

More importantly, you need protein in your diet on a daily basis just to repair the lean muscle you already have, which is directly related to the efficiency of your metabolism. It’s also unknown to most that whey protein is actually the highest grade of protein you can consume!

Kick-start your day with the easy Berry Blast Breakfast Shake

In a blender, mix:

16oz water, low fat or soy milk (depending on your taste requirements)
20g (1 scoop) whey protein isolate. (2 scoops for more advanced athletes)
1 tbls honey (source of antioxidants and 17.5g of carbs – glucose and fructose)
½ cup frozen or fresh berries (17g carbs – glucose and fructose)

*Drink soon after waking for best results.

Remember; your morning supplement and dietary habits can make or break your muscle building, body shaping and fat burning goals!

Enjoy!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Build Lean Muscle To Burn Fat Fast!

2010-04-01T12:57:00.000-07:00

By Team ELM Fitness and Lifestyle Expert Robb Armstrong

At various times throughout their training regimen, some of our clients have expressed a little apprehension towards the use of weight training as part of their program to trim, shape and shed the pounds.

So, in this week’s Fit Tip we explain why adding lean muscle to your body is actually the major key to not only chiseling out definition and shape, but also losing weight!

Addressing The Muscle Myth

When it comes to lifting weights, some men and women tend to feel that by doing so it will unquestionably turn them into a hulking bodybuilder. However, if you take a look around the gym, the streets, your work environment, and even among your group of friends, you’ll realize that even though exercise is mainstream there aren’t hordes of muscled-up people everywhere you look.

In actuality, you’d be hard-pressed to find a bodybuilder anywhere unless you knew where to look. The fact is that becoming a bodybuilder takes an extreme amount of time – sometimes years. Not to mention, sacrifice and dedication under the rigorous training and dieting demands of a sport-specific program.

For The Ladies -- Being Fit With Feminine Muscle

I often laugh when some of my female clients, after following their routine strictly for the proper period of time, turn to me and say, "Wow, I really love my new muscles!" And then, after being so hesitant in the beginning, ask if the can I still build more!

We can certainly take a page from the bodybuilder playbook and adopt the understanding that your diet, training and dedication should be adapted to your specific goals. In this case, a program for weight loss while trimming and defining along the way is what we're after. And remember, ensuring success will require your complete attention to all the details.

Lean Muscle Sheds Pounds!

Having more lean muscle on your body will have a lasting impact both on the look of your physique and the rate of your metabolism. If you’ve noticed that over a course of inactivity you’ve said at some point, “Gee, I've gained about 8-10 pounds over the last year,” here are the reasons why:

Over the course of a year strength training adds about 2-5 pounds of lean muscle and each pound burns approximately 15 extra calories each day (in the past it was thought to be 50-70 calories per day per pound), which equals 30-75 calories burned each day. It doesn’t seem very significant, but it adds up to nearly 8 pounds a year!

So, without the fat-burning advantage of additional lean muscle on your body, just from regular, moderate weight training, your metabolism won’t have the jolt it needs to efficiently burn calories and ward off excess pounds that build up slowly over time.

Did You Know?

Through the use of a full-body or split-training program, whereby each muscle group is worked from a variety of angles in the same workout, the new lean muscle you add to your body doesn’t just “bulk” up one area.

Conclusion

The total lean muscle weight is actually spread out evenly over your whole body. The result is a trimmed, toned, shapely physique with a metabolism that continues to remain revved up throughout the day!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

5 Best Moves For Geat Glutes

2010-03-24T13:25:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip we addressed some of positives of adding free weights into fitness regimen.

This week we spring clean your current fitness routine by introducing 5 great moves to add shape and strength with added attention to your glutes!

When it comes to choosing the very best exercise techniques while training at home sometimes you may overlook the basic yet must-have moves that always deliver great results. Check our choice 5 below!

Precautions
See your doctor before trying these exercises if you have any injuries, illnesses or other conditions and modify any movement that causes pain or discomfort.

5 Best Lower Body Moves
(Muscles engaged: glutes, hip flexors, quadriceps, hamstrings and calves)

Equipment Need: Dumbbells, weighted body bar, stackable steps, mat

Squats
Performed with your own body weight, dumbbells or a weighted bar, the squat is one of the best ways to maintain full-body awareness and core strength while tapping into all the lower body booty-shaping muscles!

Lunges
Walking or stationary, using free weights or not, stepping forward or reverse, lunges allow for a special emphasis on quads and glutes.

Deadlifts
When done properly, performing a stiff-knee deadlift, using dumbbells or a weighted bar, will put special emphasis on your hamstrings, glutes and lower back.

Step-Ups
As you progress in ability, adding steps for a higher rise will continue to work all muscles of the lower body and your heart rate to a much greater degree to burn maximum calories at the same time.

Glute Kick-Backs
Popular among those who partake in regular gym fitness classes, this move is also a must for your home routine. It puts special attention on your glutes with additional work to your core muscles to stabilize in the position.

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!

Using Free Weights For a Fat-Free Body!

2010-03-16T11:33:00.000-07:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip you learned why cutting your carbs too low could actually stall your weight-loss efforts.

This week we give you a few of the main benefits of adding free weights into your exercise and fitness routine to help you tone up while shedding excess winter flab.

When it comes to effective training, throwing some free weights – dumbbells and barbells – into the mix will have you making great strides in shaping and toning up for a summer-ready body. So shed your fear of free weights to shed more pounds! Here’s how …

3 Key Benefits of Using Free Weights

1. Unlike a weighted machine that is fixed in one position, free-weight training is effective in recruiting additional stabilizer muscles to provide balance and coordination during any chosen exercise. These are important elements needed not only in our day-to-day movements as we age, but are also required for various sports, fitness interests, and recreational activities as well.

2. Weight machines keep the weights steady and moving in the proper plane of motion. With free weights, it’s up to you to maintain proper form in order to engage your muscles to their maximum. For example, a biceps curl is going to feel more natural and use more muscles in your torso (to support the weight) than if you did a seated biceps curl on a machine where the machine does some of the work and has you leaning against it for leverage.

3. There are a variety of exercises that you can do with dumbbells and barbells that you can’t do with machines. For example, if you’re creative, squats, lunges, step-ups, and many upper-body exercises can be performed with free weights. What’s more, you can simply contact us at www.elifestyle.ca for some personal training advice to gain more exercise knowledge.

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips!

Why Drastic Carb Cutting Can Hinder Weight Loss

2010-03-08T06:03:00.000-08:00

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

Last week we taught you how to perform stretching techniques to help bolster your exercise efforts.

In this week’s Fit Tip we give you 10 top reasons why cutting too many carbs from your diet can actually halt your weight loss progress, and what you can do to avoid this unintentional, yet common, dietary mistake.

While it’s true that cutting back on your daily carbohydrate intake will help the progress of your weight loss efforts, cutting too much carbohydrates from your diet however, can actually have the opposite intended effect. The frustrating result may be that your body weight may remain the same, or even worse, you’ll gain additional weight!

10 top reasons why carbs are an essential part of your daily diet:

1. The effects of a low-carbohydrate lifestyle will result in a “carb crash” that includes constipation, bad breath, headaches, irritability, fatigue and potential vitamin and mineral deficiencies.

2. You need carbohydrate calories to burn for energy.

3. Drastic carb cutting may lead to faster weight loss, but can also lead to fast regain of body weight once carbs are reintroduced into the diet, even in smaller amounts!

4. If carbohydrate intake remains very low and overall caloric intake with regards to proteins and fats aren’t properly adjusted, your body will revert into “starvation mode” as the body tries to conserve energy.

5. In terms of exercise, if carbs are too low during dieting you will be weaker, more lethargic and will lack the ability to concentrate and maintain an effective training intensity to produce desired results.

6. You need carbs to ensure you’re getting enough fiber and cancer protective phytochemicals.

7. Because serotonin is a byproduct of carbohydrate metabolism, a low-carbohydrate intake depletes the serotonin levels in the brain. With lower serotonin, individuals become more depressed and more obsessed, and in extreme cases that can lead to an eating disorder.

8. Cutting carbs too low may not be effective for your body type.

9. The sudden loss of energy-burning fuel can stall your metabolism, which is counterproductive to weight loss.

10. A state of ketosis can result from drastic carb-cutting. Common in the malnourished and those who suffer from diabetes, if not treated, ketosis is a potentially fatal condition that first leads to a coma as the nervous system becomes depressed because of the blood pH drop caused by the ketones in the blood stream.

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips!

The Importance of Stretching

2010-02-02T10:31:00.000-08:00

By Team eLifestyle's Fitness and Lifestyle Expert, Robb Armstrong

In last week’s Fit Tip we gave you ten reasons why you need a personal trainer to get amazing results, fast.

This week we teach you how to perform stretching techniques for both pre- and post-exercise that will help you get maximum efficiency from your body for your desired activity.

Why Stretch?

There are three important advantages to stretching that will make your exercise activities most enjoyable:

Stretching not only prevents injuries, but is also helpful during the treatment of injuries.
If performed properly, stretching increases flexibility, which directly translates into reduced risk of injury. The reason is that a muscle/tendon group with a greater range of motion passively, will be less likely to experience tears when used actively.
Stretching can help improve recovery and can enhance athletic performance due to improved biomechanical efficiency.

What Type of Stretching is Right For Me?

Static Stretching is the technique most commonly known, and is the method recommended for the majority of athletes and fitness buffs as it’s the least likely to cause injury. Static stretching is performed by slowly moving a joint towards its end-range of motion.

How Do I Stretch?

Note: A set of 3 to 5 stretches is likely sufficient to get the maximum out of your routine. During each stretch a gentle “pulling” sensation should be felt in the desired muscle.

Technique:

Hold the position for 15-20 seconds.
Do not stretch to the point of pain and do not bounce since this may cause injury to the muscle.
Begin with the neck and progress down to the feet. This enables you to take advantage of flexibility gains from the previously stretched muscle groups.
Alternate between agonist and antagonist muscle groups (eg. triceps and biceps), and alternate sides.
Stretching should be done pre- and post-workout. The post-workout stretch is beneficial in aiding recovery. (For those recovering from injuries, cold packs can be applied to sore areas.)

Did You Know?

To get the maximum benefit from your static stretching routine while minimizing injury, stretching should be done as part of your warm-up and cool-down. The increased blood flow to the muscles aids in the flexibility gains from stretching and is an important component for injury prevention.

Strong, Fit and Injury-Free

Within each session, each subsequent stretch of a particular muscle group may seem to progressively give more flexibility. Following these stretching tips will not only help you remain strong and flexible, but most of all, injury-free.