Gym Rumor Vs. Reality

exclusive fitness pro vs gym rumorGYM RUMOR: “If I train abs every day and do thousands of them I will get a 6 pack.”

REALITY: Everyone is born with “abs”. The only reason we cannot see them is for the simple fact that a layer of fat covers them. To get rid of the fat around the belly is to pay attention to your caloric intake and focus on the types of food that you are eating.

Remember, you cannot spot train for fat loss. We all wish it could be that easy. If it were that easy everyone that did “crunches” every day would have magnificent abs regardless of what they eat. Get on some kind of scheduled plan even before you start working out. Get your nutrition in check and with the right type of effort in the gym. Your abs will slowly start to show themselves as that layer of fat around your mid-section melts away. Stop going for those quick fixes and “fat-loss potions”. Nothing worth having comes easy.

FOCUS:

– Putting together a well-balanced meal plan.
– Increasing the intensity of your workouts.
– Every week you should be challenging yourself.
– Be consistent in your efforts.

“Where there is no challenge, there is no change.”

By: Edwin Libreros aka “E”

Advertisements

E’s Thoughts: Someday

Some day is not a day. Saying I will do it someday, will never happen. Start it today and continue to do it tomorrow, the day after, then the next until it is accomplished. No days off. Stop giving yourself excuses, quit the bullshit and get it started. Results matter, excuses don’t. Do what ever it takes, tell yourself what ever you have to. Anything that will get your ass moving and taking consistent action. Don’t let “Some Day” be the day you look back and most of your life has passed you by.

By: Edwin Libreros aka “E”

Image

E’s Healthy Super Shakes: How to

berry shake

How to create a delicious healthy Super Shake

“Making healthy simple and easy.”

“Here’s one of the secrets to good nutrition: Not all of your meals have to be food meals.

In fact, you can even replace one to two meals each day with easy to make, tasty little drinks we call Super Shakes.

Now, we know that there are tons of stores and juice bars springing up all over, offering smoothies. However, store bought and juice bar type shakes are usually barely better than fast food milk shakes. They’re typically sweetened heavily with sugar, loaded with poor protein sources, and missing many nutrients found in whole foods.

The Super Shake, on the other hand, is packed with good stuff like high-quality protein, fiber, good fats, antioxidants and more. Translation: Super Shakes are da bomb.

That’s right, Super Shakes don’t just stand in for whole foods when times are tough. They can actually be superior to most of the meals your neighbors are eating. They’re are quick, easy, and high quality. And you can use them as a snack, dessert, breakfast, etc.  (Uh, the shakes, not your neighbors).

But you have to do them right.  And that’s where this guide comes in.”

Get a good blender

-Magic Bullet
-VegiMax
-Ninja

Pick a liquid

  • Water
  • Almond milk (unsweetened)
  • Cow’s milk
  • Soy milk (unsweetened)
  • Hemp milk (unsweetened)
  • Iced green tea

Choose a protein powder

  • Whey protein
  • Rice protein
  • Pea protein
  • Hemp protein
  • Other proteins or protein blend

Choose a veggie

  • Dark leafy greens: Spinach / Swiss chard / kale
  • Pumpkin / sweet potato
  • Beets / beet greens
  • Cucumber / celery
  • Powdered greens supplement

Pick a fruit

  • Apples
  • Bananas (good for post workout)
  • Berries
  • Cherries
  • Dates (good for post workout)
  • Pineapple / mango
  • Powdered fruit supplement

Choose a healthy fat

  • Walnuts
  • Flax, hemp, chia seeds
  • Cashews
  • Almonds
  • Peanut and nut butters
Toppings
  • Coconut
  • Cacao nibs, dark chocolate
  • Yogurt
  • Oats, granola
  • Cinnamon
  • Ice cubes (if using fresh fruit)

So, how about an example?  Here’s one of my favorites.

  • Step 1: Water (just enough for it to mix)
  • Step 2: 2 scoops of plain vanilla protein powder
  • Step 3: 2 spinach leaves & 1 tsp of powdered greens supplement
  • Step 4: 1 cup of  frozen blueberries
  • Step 5: handful cashews
  • Step 6: Top with a cinnamon & teaspoon of vanilla extract
  • Step 7: Enjoy

Now, you can make a super shake anytime you want.

Eat, move, and live…better.

The health and fitness world can sometimes be a confusing place. But it doesn’t have to be.

Image

E’s Fit Tip: Is your Pee clear enough? Maybe……

Pee-ChartAre you forgetting to drink plenty of water?
Don’t worry it happens. But, you do want to get in the habit of increasing your water intake for you health. The above PEE-CHART will help you see by the color of your pee if you are in a dehydrated zone.

It’s crazy how not drinking enough water can cause some of the symptoms below:

  • Dry, sticky mouth
  • Sleepiness or tiredness — children are likely to be less active than usual
  • Thirst
  • Decreased urine output
  • Dry skin and could make it easier to get stretch marks because less elasticity in the skin cells.
  • Headache
  • Constipation
  • Dizziness or light headedness
  • Sunken eyes
  • Low blood pressure
  • Rapid heartbeat
  • Rapid breathing

Here is a simple equation to get the minimum amount of water your body needs daily. 

Your weight / 2 = half of your weight in ounces

ex. 200 lbs / 2 = 100 ounces minimum daily water intake 

BONUS: Now that you know how much water your body requires. Now you need to know about how much your body needs to drink if you exercise daily. For every hour of  intense exercise you perform you would need between 30-50 ounces of water per that hour.

Here are the health benefits of drinking water:

  • Increases Energy & Relieves Fatigue 
  • Promotes Weight Loss 
  • Flushes Out Toxins 
  • Improves Skin Complexion
  • Maintains Regularity 
  • Boosts Immune System
  • Natural Headache Remedy 
  • Prevents Cramps 
  • Puts You in a Good Mood 

P.S. Don’t wait till you are thirsty or you have dry mouth to drink water because those are not the first signs of dehydration. In fact,  your body’s cells are already craving and needing water when those signs are showing themselves. Keep water close to you and drink water through out the day without waiting to feel thirst.

By: Edwin Libreros aka “E”

Image

E’s Tip: Read to lead yourself

Leaders always tend to be readers. Leaders know that consuming quality information that they can use to improve themselves and share with others is one of the steps in being a great leader. Read the right stuff. Look for information that will feed your mind to grow. You will become what you read.

Fiction is meant to entertain you, not empower you. Read something daily to help take your life one step forward towards your goals and stick to it. Quitting never got anyone anywhere.

20140511-092557.jpg

Image

E’s Fit Tip: Coffee, is it Good or Bad?!

giant cup of coffee Is coffee good or bad for you?

There is so much contradiction out there that it is hard to say. But, genetics have a big role in how it responds in the body. About ½ of the population have the enzyme that breaks down caffeine very quickly in the body, while some have the enzyme that breaks down caffeine very slow. The ones that break it down quickly sees improvement in health because the body gets rid of the bad stuff and keeps the antioxidants around to fight off the free radicals. But, the ones that break down caffeine slowly usually see health problems because the caffeine lingers around too long in the body.

Some of the benefits of 1-2 cups of coffee daily:

– Lowers the risk of diabetes
– Lowers the risk of Parkison’s
– Improves energy levels
– Improves cognitive function
– Improves fat loss
– Protects the liver
– Lowers the risk of many cancers
– Helps you live longer

Coffee’s potential harm when drinking 3+ cups daily:

– Higher risk of miscarriage
– Disrupted sleep
– Increased blood pressure even if you don’t suffer from high blood pressure
– Dehydration
– Increased risk of cardiovascular disease
– Worsen PMS symptoms

In conclusion, it all depends on your genetics and how much you actually drink.  If you are drinking coffee to get more energy in the morning, you might want to ask yourself “Why am I so tired all the time?” Don’t cover up your low energy with coffee thinking it’s the answer. Find out the true source of your low energy and address that issue first, then enjoy your coffee. I hope this fit tip serves you =)