Eat [...]]]> Eat breakfast. Your mom was right. Breakfast is critically important to your success. A properly proportioned, nutritionally supportive breakfast will help you to regulate your blood sugar levels, help you to control and balance your energy level, and help you to manage those afternoon and evening cravings for processed junk, like chips and sweets.

Eat small meals and snacks throughout the day. By eating small meals and snacks throughout the day you avoid the typical spikes and dips in energy levels that may lead to “quick fix” eating, which is quite often just junk, in order to get something in you. This type of plan also helps you to avoid eating that giant meal in the evening.

Start with protein. Too many of us eat too little protein during the day and then try to make up for it in the evening with a 16 ounce T-bone. Build your meals around a healthy portion of a protein source and your body and overall health will thank you.

Color your plate. And I DO NOT mean with crayons… Fruits and veggies. Grow up and eat them. A lot and often.

Make good fats your friend. If what you want to purchase has the term “hydrogenated” or “partially hydrogenated” as one of the contents, put it back on the shelf. Healthy fats, like those that come from avocados, olives, eggs, salmon, lean beef and the like are VERY good for you and will actually assist you in losing excess fat.

Eat it like God made it. We need vitamins, minerals, anti-oxidants, enzymes and more from our food. The best sources, bar none, come from naturally occurring foods that are fresh from the ground, off the vine, plucked from the tree, right out of the air, water or on the hoof. As close to their natural state as possible, just like God made it. Why would bread need to be “enriched” from its original version?

Yumm, fiber! Cheeto’s don’t have it. Neither do Twinkies. You need it. It comes from whole food sources (See #4 and #6) so get it in you. The effect of too little? Well, let’s say it makes sitting in the smallest room in the house very uncomfortable.

Post workout nutrition is smart. Progress from your workout sessions takes place during recovery. In order to recover you must replenish what is lost during the workout. A protein/carb combo shake or meal is a great place to start and will boost your way to success and transformation.

Plan your meal, eat your plan. Every diver knows this mantra: “Plan your dive and dive your plan.” Like the diver, our days and meals should be as well thought out. Plan your meals ahead of time and then stick to the plan. When you plan ahead, your grocery shopping experience can become an opportunity to break bad nutritional choices. (hint…)

Smarter snacks. Most pre-processed and packaged snacks contain all sorts of horrid fillers and such, of which one of the worst is High Fructose Corn Syrup (HFCS). If you’re serious about losing fat, avoid this stuff like the plague. How? If it comes in a box, bag, sack, container or has had the “hand of man” process or prepare it in any way, don’t put it in your mouth. This goes for liquids as well. There’s a reason God made rivers of flowing water and not soda.

Steve

HERE’S SOMETHING ELSE YOU SHOULD KNOW: If you’re ready to make some BIG changes and really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Our government thinks you’re a moron, and because of that, as well as the heavy handed nature of this administration and their excessive government regulation, I’m forced to add the following lines of B.S…as if you didn’t know this garbage already:
Firestorm fitcamps!:You will receive Text and e-mail alerts. Get up to 10 messages per month. Text HELP for help. Text STOP to cancel. Msg & Data Rates May Apply. Terms & Conditions available here, email here, or call 210-884-2072

Which of these two would you guess has more potential to create fat storage in your body: a chocolate and caramel Snickers bar or a bowl of whole-grain Grape-Nuts Flakes cereal?

The Snickers [...]]]> So, you want to sit down to a “healthy” breakfast…one that won’t make you sluggish and will help you to lose fat.

Which of these two would you guess has more potential to create fat storage in your body: a chocolate and caramel Snickers bar or a bowl of whole-grain Grape-Nuts Flakes cereal?

The Snickers bar, right?

Wrong.

While they both contain relatively equal number of calories, the glycemic index of the Snickers bar is 40 and the Grape-Nuts is 80.

For those of you that don’t know what the glycemic index of foods is, you can click the link above, but basically it ranks carbohydrate foods according to how much they raise blood sugar levels in the body.

The question is this: Does that mean that the Grape-Nuts have a greater potential to make you gain fat?

According to Dr. Al Sears it does.

Here’s why:

“Their glycemic indices (category) show that the Grape-Nuts produce nearly twice as much blood sugar as the Snickers bar. This, in turn, will trigger the production of more insulin. Higher insulin will signal your body to convert a higher percentage of calories consumed into stored body fat. Since the calories are the same, you will build more fat from the Grape-Nuts.”

And this is not some under-handed attempt to fool you and get you to believe that Snickers is lower in GI ranking than other bars. Quite the opposite. By simply adding more fat or chocolate, or maybe switch walnuts or almonds for the peanuts and the GI rank goes down even more.

And what about the Grape-Nuts? Are they alone in the “fat gaining” list of cereals? There again, you may have guessed wrong. Grape-Nuts are actually one of the lower glycemic brands.

Other “healthy” brands fair far worse. Total, which is supposed to be VERY healthy, ranks in at 76 on the scale.

What about Rice Chex. Not with a score of 89.

How about my childhood favorite, Kellogs Corn Flakes? A 92. It’s a wonder I can fit through a door…

So…should you dump the breakfast cereal for candy bars?

Not only no, but, “hayull NO!” (For those of you that don’t know, “hayull” is an East Texas swear word used in conjunction with the words “Yes” and “No” to express emphasis…)

What I’m advising you is what I’ve always advised: Save your starchy carbs (most of which have a high GI) for when you awaken and right around your training time. In other words, if you about to go train, or have just returned from training, then have some cereal. I prefer steel cut oats…but that’s just me. I’m a rebel…

At any other time just assume it is just like downing a candy bar. And when was the last time any health professional advised you to eat candy to achieve successful fat loss?

Well, don’t look to me to recommend it either.

Yer Uncle Steve

P.S. If you’re looking for some healthy breakfast ideas, check these 5 out. I think you’ll be pleasantly surprised! 5 Quick and Easy Breakfast Ideas

P.P.S & BY THE WAY: If you’re really serious about getting into great shape, dropping some weight and feeling strong, sexy and powerful again, then the Firestorm fitcamps! sounds like just what you’re looking for. Want a FREE 2 week trial to find out? Go to our online sign up page here or simply text the word “FIRESTORMPASS” TO 70000! It’s just that easy!!!

Bear in mind, these are simply the bare minimums of possible triumph and each [...]]]> If you’re one of a select group who is attracted to the concept of “looking like you work out” or want to wear your look like a walking billboard, prepare to take six basic, but necessary, steps to realizing that target.

Bear in mind, these are simply the bare minimums of possible triumph and each person is different. An understanding of this fact will help you to fine tune your own goals which might necessitate a few more, or less, procedures.

1. You simply must ingest fewer calories than you use, or in other words create a caloric shortage or deficit. Failure to comprehend this one will result in little to no success whatsoever in your goal of fat loss. You’ve got to become a human inferno and burn calories like mesquite wood in a fireplace.
2. Short of a miracle, the most proficient technique for bringing forth this “loss” is through a combination of intelligent, well-planned nutritional actions and smart exercise program selections.
3. Lean proteins, fruits and vegetables should make up the greater part of your dietary framework. Starches (both simple and complex) and refined carbohydrates of any kind must be kept to an utter minimum. Drink water consistently and frequently while striving to eat 4-6 small meals a day. In doing this you will assist your body in regulating your blood sugar levels as well as reinforce your plans for a solid, nutritionally complete eating regimen.
4. As far as training goes, use interval training and resistance training designed to increase your metabolic capacity to complete the ultimate level of gains for your hard work. In doing so you will also make the most of your time and effectiveness. Remember this: extended bouts of slow aerobic activity just can’t get the job done as far as calories burned now, especially when your desire is fat loss. What does that kind of innefficiency look like? How about 30 minutes of time on an elliptical trainer at a constant pace or a 2 mile walk at 3.0 miles per hour on a treadmill. And when you lift weights, always use a success producing routine, like multi-joint movements (squats, rows, pushups, etc) and full body routines if your ultimate goal is fat loss.
5. You will see amazing results when you train a minimum of six days a week. How do you do this? By performing three days of interval centered cardio and three days of strength training using free-weights, bands, body weight or some other type of resistance.
6. When it comes to supplements, remember this: supplements are exactly what they say they are…supplements to sound nutrition. In reality, there are very few (like in almost nothing) supplements out there that will have measurable impact on your physique. Sucks to be you, right? Don’t despair completely, however. There are a few that can potentially boost your metabolism somewhat, or give you a shot of energy down the stretch. This isn’t a given, so don’t get your hopes too high. Even though these have some value, when it comes to “rubber meets the road” measurable numbers in the form of fat lost, they simply do not carry much weight. (no pun intended) However, that doesn’t negate the possible necessity of taking some on a consistent basis. Multivitamins and fish oil fall into this category. They’re great, but they generally target your overall health. Protein powders and/or meal replacement supplements have a spot in your regimen, but really in the realm of expediency and ease of use. Most are nothing more than high quality food, so why not just eat that instead?

There you have it. The basics of fat loss maintenance. Follow these guidelines and see what “magic” takes place in your physique.

Yer Uncle Steve

Bear in mind, these are simply the bare minimums [...]]]> If you’re one of a select group who is attracted to the concept of “looking like you work out” or want to wear your look like a walking billboard, prepare to take six basic, but necessary, steps to realizing that target.

Bear in mind, these are simply the bare minimums of possible triumph and each person is different. An understanding of this fact will help you to fine tune your own goals which might necessitate a few more, or less, procedures.

1. You simply must ingest fewer calories than you use, or in other words create a caloric deficit. Failure to comprehend this one will result in little to no success whatsoever in your goal of fat loss. You’ve got to become a human inferno and burn calories like mesquite wood in a fireplace.
2. Plan ahead. Short of a miracle, the most proficient technique for bringing forth this “loss” is through a combination of intelligent, well-planned nutritional actions and smart exercise program selections.
3. Focused, supportive eating. Lean proteins, fruits and vegetables should make up the greater part of your dietary framework. Starches (both simple and complex) and refined carbohydrates of any kind must be kept to an utter minimum. Drink water consistently and frequently while striving to eat 4-6 small meals a day. In doing this you will assist your body in regulating your blood sugar levels as well as reinforce your plans for a solid, nutritionally complete eating regimen.
4. Smarter AND harder training. As far as training goes, use interval training and resistance training designed to increase your metabolic capacity to complete the ultimate level of gains for your hard work. In doing so you will also make the most of your time and effectiveness. Remember this: extended bouts of slow aerobic activity just can’t get the job done as far as calories burned now, especially when your desire is fat loss. What does that kind of innefficiency look like? How about 30 minutes of time on an elliptical trainer at a constant pace or a 2 mile walk at 3.0 miles per hour on a treadmill. And when you lift weights, always use a success producing routine, like multi-joint movements (squats, rows, pushups, etc) and full body routines if your ultimate goal is fat loss.
5. Frequency of effort. You will see amazing results when you train a minimum of six days a week. How do you do this? By performing three days of interval centered cardio and three days of strength training using free-weights, bands, body weight or some other type of resistance.
6. Real food is the key. When it comes to supplements, remember this: supplements are exactly what they say they are…supplements to sound nutrition. In reality, there are very few (like in almost nothing) supplements out there that will have measurable impact on your physique. Sucks to be you, right? Don’t despair completely, however. There are a few that can potentially boost your metabolism somewhat, or give you a shot of energy down the stretch. This isn’t a given, so don’t get your hopes too high. Even though these have some value, when it comes to “rubber meets the road” measurable numbers in the form of fat lost, they simply do not carry much weight. (no pun intended) However, that doesn’t negate the possible necessity of taking some on a consistent basis. Multivitamins and fish oil fall into this category. They’re great, but they generally target your overall health. Protein powders and/or meal replacement supplements have a spot in your regimen, but really in the realm of expediency and ease of use. Most are nothing more than high quality food, so why not just eat that instead?

There you have it. The basics of fat loss maintenance. Follow these guidelines and see what “magic” takes place in your physique.

Steve