Are Supplements a Waste of Money?

Walk into any Walgreens or local supermarket, and you’ll see an entire aisle dedicated to supplements. The supplement industry is a multi-billion dollar industry that continues to grow each year.

There’s been much controversy surrounding the question of whether or not you need to take supplements. Critics claim that vitamin supplements are a waste of money, as you can get all the nutrients you need from your diet. They also claim that most people are not, in fact, nutritionally deficient, thanks to all the fortified foods on the market.

But is this the truth? Are supplements are a total waste of money?

Here’s the short answer…

Supplements are the BEST health insurance. 

But it has to be the right type of supplements.  Allow me to investigate.

Synthetic fertilizers radically decreases nutrient density, including valuable micronutrients that have long ago largely vanished from most of these soils.

I believe a strong case can be made that many people—especially if you do not eat a diet of unprocessed, organically-raised foods—are suffering from nutritional deficiencies of varying kinds and to varying degrees. To suggest the general population of Americans consume a nutrient dense diet is complete nonsense and shows extreme ignorance of the facts.

In a perfect world we would be getting all of our nutrients from food. The truth of the matter is that in this day & age that is almost impossible; soil quality, people “saving” their money, cooking methods, etc…

Not all supplements are created equal. Vitamins from foods in their natural, complex configurations are vastly different than the single, separated or chemically-manufactured, drug-like substances commonly viewed as and called vitamins. Synthetic vitamins are recognized as a drug to the human body; they have little or no value to livings cells.

Every individual is unique in their nutritional requirements. One person may require 10 times as much vitamin A or vitamin C as another person. This is called biochemical individuality. 

The human body is remarkable, and smarter than the lab coats. When vitamins contain whole nutritional complexes, the body can choose it’s need for assimilation and excrete what it does not need. This is called selective absorption.

On the other hand, with fractionated or isolated synthetic vitamins, there is no choice; the body must handle the chemical in some manner and can suffer consequences of biochemical imbalances and toxic overdose. Since the body doesn’t absorb these synthetic vitamins, you end up urinating most if it away. This is called EXPENSIVE PEE. 

There’s a lot of confusion about supplementation because there’s thousands and thousands of supplements that you can buy.

There’s a select few that are more important than others. Here are my top 4 supplements to take every day:

#1 A high quality sourced animal fats omega 3 supplement. Krill with astaxanthin is my go to. Keep your fish oil in the fridge and away from light. I use this Krill Oil: http://bit.ly/2i7lnNK

#2 Supplemental form of good bacteria: probiotic. Take them on an empty stomach. I use this probiotic: http://bit.ly/2seX4q9

#3 High quality antioxidant because free radical damage is pervasive in the acceleration of many diseases and in accelerates aging. (coq10, Ubiquinol, Quercetin, Turmeric) I use this Antioxidant: http://bit.ly/2rZglrr

#4 a high quality organic and whole foods sourced multivitamin to fill in all the gaps. this is the best health insurance out there. Organic Whole Foods Sourced Multivitamin: http://bit.ly/1hw8KKG

Here are my sources. I encourage you to do some digging for yourself.

E. Cheraskin, and W.M. Ringsdorf, Jr., New Hope For Incurable Diseases, (Jericho: Exposition, 1971), pp. 83.85

DeCava Judith, CNC, LNC The Real Truth About Vitamins & Anti-oxidants. (Selene River Press 2006), pp. 7-8.

I WOULD LOVE TO WORK WITH YOU!

I’m on a mission to help 1 billion people. This is your chance to get together with me —whether online or in person—the information shared makes seismic shifts in people’s lives. Make sure you don’t miss it. Click here to claim your free coaching session.

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How To Lose 80lbs In 9 Months

Growing up I was always the fat kid. I was picked on. I wore t-shirts inside swimming pools. I lacked self esteem. It wasn’t until I was 24 years old that I decided to make a change.

Fast forward 9 months after that decision, I completely transformed my mental and physical health.

My transformation results in 9 months.

– 250lbs to 170lbs
– 34% body fat to 6% body fat.
– Size 38 pants to size 30 pants.

In this post you will discover the 3 principles I followed to achieve 80lbs of pure fat loss within 9 months; these 3 success principles I’m going to share with you will transform your life, whether you are 15 or 55 years old. 

#1 TAKE FULL RESPONSIBILITY

Stop blaming others, it’s selfish. Take full responsibility.
There is no habit more closely associated with unhappiness than the habit of blaming others for our difficulties. You move closer to your solution the moment you say “I am responsible”. It’s difficult to say these three words and still feel angry. It all starts with these three words. Say it with me. I AM RESPONSIBLE.

#2 BECOME OBSESSED 

All of the people who made an impact in our history were obsessed with their purpose. From Steve Jobs to the Wright Brothers to Grant Cardone; their obsessions were so strong that nobody’s opinion stopped them. Become obsessed or stay average, it’s as simple as that.

My mentor Grant Cardone has given me permission to be obsessed with success. I want to give you this same permission. Success is your duty! What is success? Massive amounts of whatever you consider success. I have learned from Grant many golden rules, but the one that resonates most with me is that it is never true failure unless you give up. That’s right, you are going to have setbacks, anger, frustration. So what? Don’t give up. If you don’t give up, you will never fail. 

Out of the 300+ books I’ve read in the last 4 years, Grant’s book “Be Obsessed or Be Average” ranks #1 on my list. 

Learn more about Grant Cardone’s work at www.grantcardone.com.

#3 STRUCTURE TRUMPS INTENTION

You say you are going to eat clean, but you have Cheetos and ice cream in your kitchen. Make it difficult for you to succumb to temptation by getting the junk food out of your house. Control and earn your cheat meals, and schedule them with social events. 

If you need someone to put a structure in place, hire me as your health coach

Where to follow Ben Azadi:
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Thank you for reading this article—Please Share it. I like to read comments so please leave a comment and…

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Is Coconut Oil Healthy?

This week the American Heart Association made bold claims; you’ve probably seen headlines recently saying things like Coconut oil ‘as unhealthy as beef fat and butter‘” or “A MAJOR HEALTH ORG JUST CALLED COCONUT OIL UNHEALTHY“.

Before you throw out that jar of coconut oil, watch the video below.

While the American Heart Association sought to “set the record straight” by citing four clinical trials that backed up their claim, what they didn’t mention is that they cherry-picked the data from old, poorly controlled studies that would be thrown out by any self-respecting scientist. ?

Vegetables oils are liquid poison. All of them, Canola, Corn, Cottonseed, Soy, Sunflower, Safflower.
They all promote inflammation starting in the gut and extending into the arteries, nervous system, and everywhere else in your body. They also block enzymes involved in breaking down fat for energy, and thus can contribute to weight gain—especially the most inflammatory type of weight gain—around the waist, called omental fat. Dr G Spiteller has been quietly publishing articles on the harms of exposure to refined PUFA (polyunsaturated fat) for over a decade. If you need any more convincing read his publications here: http://bit.ly/2srDE00

If any of you want to dig a little deeper, here are some great resources:

Chapter 8 of Deep Nutrition By Cate Shanahan: http://amzn.to/2sWGHyj

Chapter 5 of Eat Fat Get Thin By Mark Hyman, MD:http://amzn.to/2tPf5rv

The Big Fat Surprise by Nina Teicholz:
http://amzn.to/2sRJ6K9

Resource for understanding your cholesterol levels: Cholesterol Clarity by Jimmy Moore: http://amzn.to/2sRkMrK

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3 Traits of Greatness [And how to achieve them yourself!]

I remember when I was growing up I would watch Michael Jordan dominate the sport of basketball. I would think to myself, how did this human being achieve such greatness? Would I ever be able to achieve greatness?

?If you are fascinated with the greats of our time, from MJ, to Martin Luther King Jr, to Steve Jobs, you should watch my short video below.

I recently finished an awesome book by writer Roland Lazenby titled “Showboat: The Life of Kobe Bryant”. I decided to record a video just for you, detailing my 3 biggest takeaways from the book.

Here are my to 3 takeaways from the book.

#1 Be Obsessed or Be Average. Kobe was obsessed with reaching his potential. What is your potential? Become obsessed with it!

#2 Be a Free Thinker. Kobe didn’t follow the thinking of the masses; instead he created his own path. Be careful when you follow the masses, sometimes the “M” is silent. 😉

#3 Turn Setbacks Into Stepping Stones. Kobe never let an injury, or any other setback dissuade him from living up to his potential. Remember that it isn’t about the setback, it’s about the GETBACK. If you had a dietary disaster, forget about it and move on; it’s never bigger than the moment.

If you found this video useful please share this article with your friends.

Where to follow Ben Azadi: Instagram: https://www.instagram.com/slic… Facebook: https://www.facebook.com/benaz… SnapChat: https://www.snapchat.com/add/s… Twitter: https://twitter.com/slickchrom…

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5 Foods To Eat For Great Health

It’s funny how us humans make things complicated. The creator of this planet, God, the Universe, whatever higher power you believe in, has put in place a beautiful world that we should be able to thrive in.

Unfortunately, we don’t follow natures clues. Instead we go against mother nature… one thing I’ve learned in my lifetime is that mother nature always gets the last laugh.

I wrote this article, and recorded a video (watch below) for you to help you thrive. It’s a fun way to remember 5 foods that will make your health great.

Nature gives us clues. What do I mean by that? The sun goes up, and we’re suppose to get up. The sun goes down, and we’re supposed to go down (sleep). Instead we have manufactured a brand new daytime with the invention of electricity. Sure, it’s awesome that we did this, but it’s also costing us with our health. As long as you follow natures clues you will thrive, but when you go against it, sickness and disease happens.

I want to share 5 foods that are great for your health, and how nature gave us clues for them.

#1 CLUE: EGGS

The yolk from eggs looks like eyes, and it turns out they are beneficial to eye health. Egg yolk is a source of both lutein and zeaxanthin along with healthy fat and protein, and while the total amount of carotenoids is lower than in many vegetables, they’re in a highly absorbable, nearly ideal form.[1]

According to recent research,[2] adding a couple of eggs to your salad can also increase the carotenoid absorption from the whole meal as much as nine-fold.

Keep in mind that once you heat egg yolks (or spinach) the lutein and zeaxanthin become damaged, and will not perform as well in protecting your vision; so cook your eggs as little as possible, such as poached, soft-boiled, or raw.

#2 CLUE: WALNUTS

Walnuts are good for your brain, and they look like a little brain. Walnuts contain neuroprotective compounds, research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults. [3]

#3 CLUE: CELERY

Celery is actually good for erections, and it looks like…well..

You may have read about how boosting nitric oxide in your blood can help you get and maintain better erections. One way to do this is to consume natural nitrates — something found in abundance in celery.

Nitric oxide is a molecule your body produces that signals smooth muscle cells to relax, increasing blood flow and reducing the production of plaque in the arteries.

#4 CLUE: AVOCADOS

Avocados are good for libido and they look like little testicles. Avocados are rich in heart-healthy fats, and anything that keeps your heart beating strong helps keep blood flowing to the right places.

#5 CLUE: TOMATOES

The skin of tomatoes kind of look like a sunburn, and lycopene (the antioxidant found in tomatoes) is good for your skin. In fact, many studies have shown that lycopene has beneficial effects for skin health.[4]

Did you know I do health coaching? Email me at shredfatinc@gmail.com for a free 15 minute consultation with me. 

 

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References and Rescources:

[1] http://articles.mercola.com/sites/articles/archive/2015/08/03/best-foods-for-eye-health.aspx

[2] https://www.sciencedaily.com/releases/2015/03/150329141005.htm

[3] https://www.ncbi.nlm.nih.gov/pubmed/21923981

[4] http://articles.mercola.com/sites/articles/archive/2012/11/01/lycopene-reduces-stroke-risk.aspx

This is why breakfast should NOT be your biggest meal of the day

I get the same complaint all the time..

“I’m trying to eat healthy, I have a huge breakfast and then a very small dinner. Yet, the weight is not coming off. Nothing seems to work.”

Does this sound like you?

I’m here to tell you everything you’ve heard about this subject is probably wrong and/or outdated.

Our Bodies Are Hardwired For The Old School

I want you to consider how it was way back in the day; I’m talking about how our ancestors lived hundreds of years ago. They would wake up in the morning along with the sunrise (major health key by the way), then proceed to go out and hunt for their dinner. Throughout the day as they hunted their prey, they would graze on nuts, berries, seeds (think light snacks/meals) and whatever they came across. After finally catching finding their prey and killing it, they would bring it back home to feast with their family.

This is the type of back-to-roots principles that I’d like for you to adopt; I promise this will unlock many health benefits as you are about to discover.

Before we get to those benefits let’s discuss breakfast.

Breakfast: The Most Dangerous Meal of the Day

A lot of people still believe that skipping breakfast would make you “hold on the fat for dear life” but recent research demonstrates there’s no truth to this outdated thinking.[1As noted by David Allison, senior investigator of the featured study and director of the UAB Nutrition Obesity Research Center:[2]

“The field of obesity and weight loss is full of commonly held beliefs that have not been subjected to rigorous testing; we have now found that one such belief does not seem to hold up when tested. This should be a wake-up call for all of us to always ask for evidence about the recommendations we hear so widely offered.”

I personally eat breakfast only once or twice per month, the rest of the time I practice intermittent fasting. The problem with breakfast is that most people have been tricked by mainstream media and/or outdated information. Most people are having their orange juice, cereal, granola, bagels, yogurt, muffins… listen, if your goal is health and fat loss this needs to stop right now.

When you start your day with a carbohydrate and sugar rich meal you are setting yourself up for dietary disaster. Sure you may feel temporarily satisfied and have some energy but make no mistake about it, you will soon crash. That insulin spike you received from your carb heavy meal will drop like the stock market in 2008. This means your energy levels go down, and your cravings go up. A vicious cycle isn’t it?

Sugar turns on your fat switch.

The term “fat switch” was coined by Dr. Richard Johnson, chief of the Division of Renal Diseases and Hypertension at the University of Colorado, and author of the books The Sugar Fix, and The Fat Switch; the latter of which presents a groundbreaking approach to preventing and reversing obesity. As explained by Dr. Johnson, anytime we discuss sugar, we’re talking about ALL forms of sugar, including grain-carbohydrates, but some types are clearly more hazardous than others, in terms of their effect on your biochemistry.

“Fructose is particularly troublesome, as it activates a key enzyme, fructokinase, which in turn activates another enzyme that causes your cells to accumulate fat and resist letting any of it go. This is especially true if you are overweight, but far less of an issue if you aren’t.

But grains also break down into sugar in your body, thereby promoting insulin and leptin resistance just like other sugars, which in turn promotes obesity and makes losing weight a real struggle… There are also circumstances in which carbohydrates can be converted to fructose in your body even when there’s no fructose in the carbs. The underlying mechanism for this is still unclear, but Dr. Johnson believes that insulin/leptin resistance may be one of the conditions that allows for this odd conversion to occur.”[3]

The Healthiest Breakfast Options

If you must eat breakfast, the best way to keep your energy levels high and continue with your fat loss progress is to have a breakfast that consists of protein, fat, and fiber! The P.F.F. Formula.

Here are 3 ideal breakfast options. (Taken from my 14 day fat burning meal plan)

Eggs with avocado and vegetables:

Scramble, fry, poach or steam 2-3 eggs from organic, pastured hens. Duck eggs are also OK, especially if you tend to find yourself allergic to or bothered by chicken eggs. Cook eggs on relatively low heat to avoid oxidation and protein damage, and use grass-fed butter, ghee, olive oil, avocado oil, macadamia nut oil or coconut oil. Not extra virgin olive oil.

The World’s Healthiest Shake, Shakeology!:

This meal is great breakfast option, it also is easily digested up to an hour before a workout, or can be used as a quick post-workout meal.

Combine 1 scoop of Shakeology Greenberry (or flavor of your choice) with 4- 6 ounces full fat organic, BPA Free coconut milk (unsweetened – I use Native Forrest brand and order by the case off Amazon), 1-2 tablespoons almond butter, 1 teaspoon cinnamon, and a handful of coconut flakes (unsweetened), a tablespoon of chia seeds, or 1/2-1 packet of Cocochia Snack Mix. You can blend this, shake it in a mixer bottle, or simply stir it all together with a spoon. As an alternative to coconut milk, you can use organic yogurt or kefir if your stomach tolerates dairy.

High-Fat Coffee – AKA Bulletproof® Coffee:

This meal is perfect as a “fasted” meal before a long, hard workout, and also on easier days in which you need much less protein and carbohydrate than usual. Full credit goes to the genius “BulletproofExec” Dave Asprey for this recipe. In a blender, magic bullet, or shaker cup, combine 8-12 ounces organic black coffee (UpgradedTM organic, mold-free is a good brand) with 1-2 tablespoons Medium Chain Triglyceride (MCT) oil, 1-2 tablespoons organic KerryGold butter and (optional, but for added calories) with a touch of vanilla. powder and UpgradedTM Chocolate Powder to taste. Then sit back and wait for fireworks of extreme focus to form in your brain.

DINNER SHOULD BE YOUR BIGGEST MEAL OF THE DAY

It’s a common mistake that people make when they say breakfast should be your biggest meal of the day because you need to fuel up for that day. The fact of the matter is that what you eat in the morning is not burned for fuel that day since it takes eight to sixteen hours to process food, most of the day’s fuel comes from the evening before.

As I mentioned earlier in this article our ancestral pattern was to hunt and wander throughout the day, with occasional light grazing. The main meal was typically in the evening around a communal fire.

You want your evening meal to be the largest meal of the day because this schedule reduces hunger, increases weight loss, improves depth of sleep, and lowers stress response.

Let’s go a little further on this topic because it’s so important to understand.

I took following excerpts from the excellent book ‘The Adrenal Reset Diet’ by Alan Christianson.

“By dinnertime, your insulin response is at its peak. If you do not have some carbohydrates, cortisol will raise your blood sugar, which will prevent you getting a good night’s sleep. This can also cause a blood sugar crash, which leads to sugar cravings. Carb cycling (having most of your carbs at night) helps keep the cortisol levels where they should be during the day but is critical to keeping them low enough at night to allow for deep sleep.” [4]

The food you eat in the morning helps regulate your day’s metabolism and blood sugar levels, but it is not burned for fuel that day. Since it takes eight to sixteen hours to process food, most of each day’s fuel comes from the evening before. Our ancestral pattern was to hunt and wander throughout the day, with occasional light grazing. The main meal was often in the evening around a communal campfire. The evening meal is the day’s largest. This schedule reduces hunger, increases weight loss, improves depth of sleep, and lowers the stress response.” [5]

Another reason why you should have most of your carbs at night:

Taken from the book ‘Maximum Muscle, Minimum Fat’ by Ori Hofmekler.

“An excellent recommendation is to minimize carbohydrate consumption during the day. Doing so will prevent long-lasting insulin spikes during the daily hours that may suppress growth hormone release. Frequent carb feeding has been shown to cause insulin resistance (when insulin receptors become less effective in mobilizing glucose for energy), which is a major obstacle to muscle gain and fat loss. Insulin plays an important role in the anabolic process by finalizing the actions of Growth Hormone and Insulin Like Growth Factor 1 (IGF1) after exercise.

Since insulin has a profound anabolic effect during the second stage of the anabolic cycle, ingestion of carbs after exercise or during the evening meal can help finalize some critical anabolic actions that require insulin interference to be fully effective.” [6]

Don’t let words such as “anabolic” and “growth hormone” confuse you; I know most of my readers are females so please keep in mind that these anabolic and growth hormone are important to you for fat loss and high energy levels.

I hope this article was helpful for you to understand that we are hardwired for the old school. If you want a health coach who will be there side by side with you, I’m your man. Email me at shredfatinc@gmail.com, and we can get started today.

 

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References and Sources:

  1. https://www.forbes.com/sites/alicegwalton/2014/06/05/skipping-breakfast-may-not-be-so-bad-for-weight-loss-study-finds/#7d62a1506242
  2. http://www.medicinenet.com/script/main/art.asp?articlekey=178869
  3. http://fitness.mercola.com/sites/fitness/archive/2014/06/20/eating-breakfast-intermittent-fasting.aspx
  4. ‘The Adrenal Reset Diet’ By Alan Christianson M.D. [Chapter 4, Page 76]
  5. ‘The Adrenal Reset Diet’ By Alan Christianson M.D. [Just The FAQ’s, Page 244]
  6. ‘Maximum Muscle, Minimum Fat’ By Ori Hofmekler [Chapter 7, Page 72]

WHY YOU ARE FAT AND UNSUCCESSFUL

Harsh title isn’t it? I had to get your attention somehow. This will be the most eye opening, shocking, aha moment article that you’ve come across in a very long time…

Have you ever acted against your better judgment? Ummmm, of course you have. We all have. Sometimes you do things that you later regret. And this keeps you from achieving that lean, sexy body that you want.

  • You hit snooze rather than waking up early to exercise before work.

  • You blow off your healthy eating plan to indulge in a hamburger and fries.

  • You start an exercise program only to drop out two weeks into it.

These regrettable actions prevent you from achieving your goals and keep you stuck.

Most of us are all too familiar with this frustrating paradox. It’s almost as if there are two sides inside of you, raging war on each other. Your sensible side versus your emotional side. What you want versus what you do.

A psychologist named Jonathan Haidt came up with a mental model that explains exactly why you do things that you wish you hadn’t – and how to take control to finally do the actions necessary to get what you really want.

“The image I came up with for myself, as I marveled at my weakness [of willpower], was that I was a rider on the back of an elephant. I’m holding the reins in my hands, and by pulling one way or the other I can tell the elephant to turn, to stop, or to go. I can direct things, but only when the elephant doesn’t have desires of his own. When the elephant really wants to do something, I’m no match for him,” explained Haidt in his book, The Happiness Hypothesis.

Human decision making is like a tiny rider on a massive elephant. The rider may think he’s in charge, but the elephant’s will always wins. The Elephant, The Rider, and The Path are a great framework for understanding yourself and what drives you. All human change depends on it.

Here’s Haidt’s mental model for creating lasting change in greater detail…

The Rider: is your rational and analytical side. The Rider is a visionary that has the ability to think long-term, to plan, and that is willing to make short-term sacrifices for long-term payoffs. The Rider loves to contemplate and analyze, has limited reserves of strength, suffers from paralysis by analysis, and relentlessly focuses on problems rather than solutions. Most crucially, the Rider is so small compared to the six-ton Elephant that anytime they disagree about which direction to go, the Rider will lose.

The Elephant: is made up of your emotions and instincts. The Elephant prefers the comfort and security of a well-trodden path, even if a new path leads to a better outcome – this is why it’s so difficult to change your habits. The Elephant has enormous strengths: love and compassion and sympathy and loyalty. The Elephant is the one who gets things done.

The Path: is your surrounding environment, the context in which the Rider and the Elephant operate. A rocky Path makes change hard, if not impossible, even when the Rider and the Elephant work together.

There are three steps to lasting change:

  • Direct the Rider

  • Motivate the Elephant

  • Shape the Path

1) Direct the Rider:

Change begins with a plan, and it’s the Rider who comes up with plans. Direct your Rider to analyze what’s right, on what works. When you’ve lost weight and made progress towards your fitness goals in the past what worked for you? Focus on these bright spots rather than on potential problems related to your desired change. Once you’ve come up with a plan, move on. It’s important to move quickly and to avoid getting bogged down with paralysis by analysis.

2) Motivate the Elephant:

In order for the plans of your Rider to succeed, your Elephant must feel emotionally invested in the outcome. Find an emotional connection that you feel deep down in relation to the goal. Don’t just think about why you want to achieve your goal – feel why you need to achieve your goal.

3) Shape the Path:

Make change easy. Reduce obstacles in your life, so that the new desired behavior is frictionless. Move the barriers between you and the actions that you want to take. Lay out your workout clothes the night before. Spend time in the morning to prep all of your healthy daily meals. Get a trainer to hold you accountable to showing up to your workouts.

The key to effective change is getting the Elephant and the Rider moving together on a smooth path to success. Do this and you’ll stop doing things that you later regret.

If getting into the best shape of your life is a current goal that you wish you could achieve then email me right now (benazadi84@gmail.com). I offer in person and/or online health coaching and personal training. I’m here to help you direct your Rider, motivate your Elephant and shape your Path…and I won’t rest until your goal has become a reality!

WATCH A VIDEO SUMMARY OF THIS TOPIC BELOW! 🙂 

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The 7 Fat-Loss Rules

If you’re ready to reduce your body fat, you can’t go about it haphazardly. You’ll have to drop the anything-goes attitude and adhere to seven rules that will make your fat-burning attempts a wild success.

What are those rules? You’re about to find out.

Rule #1: Water Rules

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Ready to melt away the fat that’s been clinging to your front, back, and sides since you can remember? Then you’ll need to drink water. A lot of it. Every time you feel the urge to drink something, make it water. Not juice. Not milk. And definitely not beer. They add sugars and calories to your daily intake, which will do nothing but make it harder to get rid of your fat stores. Drinking water also helps you avoid eating when you’re not hungry, feel better, and doesn’t slow you down when it’s time to exercise. Not all water is created equal; go for high quality spring or artesian water, reverse osmosis filtered water is good too. Never drink tap water as it’s contaminated with junk that will mess with your hormone levels.

How much should you drink?

The rule of thumb is half your body weight in ounces. For example, if you weigh 120lbs, you should drink 60 ounces of water each day. Keep in mind that you get water from fruits and vegetables so factor that into your totals! A great way to boost your hydration is to add a pinch of himalayan sea salt to your water. 

Rule #2: Protein, Please

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Burning fat requires you to eat differently. That means no more eating whatever you want whenever you want. One of the best things you can eat to get rid of fat is protein. Whether chicken, turkey, eggs, fish, full fat cottage cheese, beef, or high quality whey protein powder or plant protein powder; such as the world’s healthiest protein shake, protein at every meal gives you energy you can use for whatever tasks come your way.

Rule #3: Vary Your Variety

hiit-workout-for-women

There are lots of exercises that help you burn fat. Actually, just about any routine you do will help. And that’s why you should do them all. Prefer high-intensity interval training (HIIT)? Fantastic! Just be sure to switch is up with resistance training, strength training, and stretching here and there. This will help your body work differently and therefore find new ways to get rid of unwanted fat.

Rule #4: Go Big

A muscular women doing push ups in a fitness club.

One of the most successful long-term plans to get rid of fat is to add muscle to your body. The best way to do this is by utilizing big, compound movements with barbells and/or free weights. That means plenty of bench press, squats, deadlifts, and military press. Of course, you may not be a weight-lifting aficionado. No problem. Call or email me to get started on an exercise program that’s just right for you.

Rule #5: Eat Less

That’s right—calories matter. Think you can get away with eating all the healthy food you can find and still burn fat? Think again. Your body only needs a certain amount of calories to function. The rest sit around and have the potential to stick around for the long haul—even if they come from fresh fruits and vegetables. Now, this is a tricky subject because for some clients we would suggest they never count calories, and just focus on eating real foods. On the other hand if one of our clients needs to lose a specific amount of weight for a goal date, then the scientific approach of calories in vs calories burned would be put into action. You should always remember, not all calories are created equal. You always want to eat most of your calories from real food. With all of that being said; your big takeaway should be this; calories matter but hormones matter more. Which brings us to our next rule…

Rule #6: Go to Bed

Sleep. Woman sleeping in bed having beauty sleep in pajamas. Beautiful cute girl in her twenties. Asian Caucasian female model in full body lying down.

It seems no matter how many studies come out showing the direct connection between sleep and fat loss, people still ignore their body’s signals to get more sleep. Don’t be one of them.

When it comes to fat loss, it’s all about balancing your hormones, and what has the biggest influence/impact on your hormones? SLEEP! Can you see how the two are related!

Get to sleep at a decent hour that allows you to get about eight hours every night. You’ll feel better in the morning, avoid midnight fatty snack temptations, and burn more fat during your waking hours.

Learn 3 practical solutions to getting the bet sleep ever.

Rule #7: Relax Once

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This is less a rule than a suggestion, but it’s a good idea to give yourself a break now and then. Otherwise, you may find yourself unable to maintain your fat-burning ways for the long-term. Once a week, for exactly one meal, allow yourself to enjoy whatever food you’ve been craving. It could be a greasy hamburger with all the fixings, a piece of chocolate caramel banana-crème cake, or just a salad with your favorite fattening dressing. Just remember to keep it to a normal portion size, only do it for one meal each week, and return back to your healthy eating immediately.

If you are serious about attaining a life-altering body transformation then feel free to reach out to me for assistance. I am here to provide you with everything you need to burn the fat and transform your body once and for all!

BONUS RULE

Cook Your Meals

Another rule to fat loss is to cook most of your meals at home. Eating out should be a luxury, not an everyday affair. If you find yourself choosing at restaurants more often than you’d like—especially if you’re eating all the wrong foods, cut back on your eating out ways and watch yourself become leaner.

Easy Baked Salmon

Baked-salmonSalmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.

Important note to remember, always buy organic wild caught fish or farmed fish to avoid the cancer causing high levels of PCB’s found in farmed fish.

Servings: 4 (Always Buy Organic Ingredients)

Here’s what you need…

  • 1/2 cup Greek yogurt, full fat

  • 1 lime, juiced

  • 3 garlic cloves, minced

  • 1 1/2 teaspoons ground coriander

  • 1 1/2 teaspoons ground cumin

  • 4 (3oz) wild caught salmon fillets

  1. Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.

  2. In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.

  3. Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.

  4. Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

Nutritional Analysis: One serving equals: 272 calories, 12.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein.

Snacking: Does It Really Rev Up Your Metabolism? (The Myth Busted)

You’ve probably heard it from your trainer, your co workers, your friends and family; “you have to eat six meals a day so you can keep your body and metabolism fueled and in a fat burning state!” 

Many weight-loss books and fad diets claim six meals a day is the way to go.

But will it really make a difference? How accurate is this? Do we really need to snack?

This article is going to dig deep into the truth behind snacking and metabolism.

Unfortunately, science is still split on this issue. Some studies show a benefit to eating this way, while others find no discernible biological differences at all. 

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So which advice should you follow?

According to a study published in the British Journal of Nutrition[1] , increasing meal frequency from three meals a day to three meals plus three additional snacks did not promote greater weight loss.

Both groups consumed an equal amount of calories (2931 kJ/day) and both groups ended up losing a little less than five percent of body weight after eight weeks.

Additionally, another study[2] found no difference in energy balance between groups of people consuming either one meal or five meals in a two-week change-over trial.

So does that mean this is just another myth gone bust?

The theory behind it all is that the more often you eat throughout the day, the faster you will rev your metabolism. And the faster your metabolism, the more calories your body burns throughout the day. It kind of makes sense in theory but recent research contradicts this.

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And although some studies, like the two just mentioned, concluded there was no difference between eating fewer or more frequent meals as long as the number or calories remained the same, other studies contradict these findings. 

For example, a French study published in the journal Forum of Nutrition in 2003[3] found that people whose habitual diet pattern included a fourth meal – the so-called “goûter” or snack commonly eaten at 4 pm in France – had demonstrable benefits on Body Mass Index and metabolic profile, even though their total energy intake for the day is not greater than those who skip this meal.

The study states:

Increased feeding frequency leads to a reduction in the total secretion of insulin, an improvement in insulin resistance and a better blood glucose control, as well as an improvement in the blood lipid profile.

The experts agreed that, as long as we do not consume more energy than we use up and we only eat when we are hungry, it may be useful to split our total energy intake into as many meals as our social pattern allows.”

One of the major benefits is the improvement in insulin resistance and blood glucose control.

Remember, optimizing your insulin regulation is very importance, as that has a significant long-term impact not just on your weight, but on your overall health and chronic disease risk.

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Simply let your hunger dictate when to eat. An important caveat here though is to remember that WHAT you eat is essential.

If your body gets the nutrients it needs, your hunger will be a great indicator for when you need to eat. Just listen to your body, it never lies. 

Did you know that many people today are malnourished despite being overweight!

Consuming junk food and fast food that does not feed your body the nutrients it needs will often lead to eating far more calories than you need simply because your insulin- and other hormonal balances are out of whack.

Snacks, as long as they’re nutritious could help you avoid overeating later because you might tend to eat too quickly once you do sit down for a meal. It may also help you stick to healthier food choices in general, since many people tend to reach for fast food or quick and easy processed foods when they’re tired and hungry.

A great go to snack for is a scoop of Shakeology mixed with almond milk or coconut milk. It hits the spot every time. 

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Consuming junk food and fast food that does not feed your body the nutrients it needs will often lead to eating far more calories than you need simply because your insulin- and other hormonal balances are out of whack.

Let’s face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat.

Even if you’re eating perfectly healthy meals and putting in your time at the gym, if your snacking too often then your results will be disappointing.

Here’s what you need to know to avoid The Snack Trap:

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1. Calories Count. Even when you’re snacking on “healthy” food, you may have to keep track of how many calories that you’re taking in. Almonds are healthy, but if you down 800 extra calories in them you’ll quickly gain weight.

2. Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer.

3. Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you’ll quickly be hungry again.

4. Don’t Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips…basically any guilty snack food you could think of. The premise is that since you’re only eating 100 calories, the snack is healthy. I’m sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome. When you see these type of products I want you to think of the words “Chemical Shitstorm”.

5. Use The ‘Is It Real’ Test. As a rule of thumb, you should use the “Is it real?” test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it’s good for you. If your snack can’t go bad, then it’s bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals.

6. Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss.

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Sources and References:

[1] http://www.ncbi.nlm.nih.gov/pubmed/19943985

[2] http://www.ncbi.nlm.nih.gov/pubmed/3592618

[3] http://www.ncbi.nlm.nih.gov/pubmed/15806828?