The Effects of Alcohol on Fat Burning

The story happens all too often. Now that you are working on your body and seeing results, you want to put on that sexy new dress or well fitted shirt hit the town at night and show it off a little. Sounds like fun.

But a word of caution. A few cocktails can be a big stumbling block on your fat-burning plan if you’re not careful.

In addition to the obvious effects of alcohol on the body, it can also get in the way of your diet and exercise goals. Aside from the empty calories and fatigue brought on by a night of drinking too much, it can also have many negative affects on your metabolism and vitamin absorption.

There is a strong relationship between alcohol intake, waist size and waist to hip ratio. Many studies show a high correlation particularly between abdominal fat and hard liquor.Abdominal fat accumulation is not “unattractive” but can also be related to many serious health risks. It increases the risk for cardiovascular disease, high blood pressure and elevated insulin levels.

Hormone levels may also be involved because high alcohol intake has also been shown to decrease blood testosterone in men, which can lead to fat accumulation.

Some of the negative effects of alcohol on your dietary plan:

Decreased vitamin and mineral absorption

Decreased muscle building

Dehydration

Deprivation of Sleep

De-motivated Workout

Here are some good rules to apply:

Don’t’ drink if you are trying to lose fat. By decreasing your caloric intake, you may be able to “get by” but alcohol will cause you to lose many of the valuable nutrients you are trying to get.

If you are trying to maintain weight and a healthy lifestyle, make sure to drink in moderation, such as on weekends or only when you dine out.

If you decide to have a bottle of beer or glass of wine, make sure to count them in your daily calories.

People tend to eat and drink at the same time so don’t let your appetite get the best of you when you drink. Some studies also suggest that people tend to eat more fatty foods when they are drinking.

Though you may not be able to cut alcohol out of your life, just remember some of these tips and drink wisely when you are working toward your health and fitness goals!

For more information on living a healthy lifestyle and meeting your fat burning goals, come into BOOTCAMP 619 any time!

Don't Get Fat on Vacation

A summer trip is easily one of the most anticipated events of the year. The chance to get away from work and to relax with your loved ones is priceless.

With all of the excitement, it's not surprising that most people unknowingly end up gaining a pound each day of their vacation. And if you're going on a cruise then your weight gain may be closer to two pounds each day!

But wait, your summer vacation doesn't have to end in weight gain. Keep the following tips in mind as you embark on your summer adventure and you may come home fitter than when you left.

Tip One: Have a Plan
Vacations are the perfect place to gain weight since it's the last thing on your mind. Your best line of defense is to keep your fitness goals at the forefront of your mind. Before you leave for your trip sit down and set a goal.

A realistic goal is to maintain your current weight or to lose a pound or two. Get the whole family on board and keep each other accountable throughout the trip.


Tip Two: Make Exercise a Must
So often exercise is looked at as a chore, but vacations are the perfect time to really enjoy a good workout. You won't be rushing home from work trying to squeeze in a few minutes at the gym; rather the vacation workout can be a relaxing and enjoyable experience.

Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine. If you are taking a cruise then you are in for a real treat – most workout facilities on cruise ships have huge windows that look out onto the ocean.

Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email.


Tip Three: Maintain Your Metabolism
When traveling it is easy to go for hours without a meal-between flights and long drives food sometimes isn't readily available. The problem here it two fold. First your metabolism slows from the long absence of food. Secondly you are more likely to indulge in a high calorie meal when you get around to eating next.

Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks with you and eating something every three hours. A handful of almonds, a piece of fruit or a small protein bar are fantastic options to keep on hand.


Tip Four: Eat Smart
While we all know that eating in is usually healthier than eating out, on the road you simply don't have a choice – all of your vacations meals will be eaten out. So take the time to order with your health conscious mind, and not simply your taste buds. Watch out for extra large portions-don't be afraid to take a doggie bag back to your room (assuming of course that you have a refrigerator).

Another thing to keep in mind is to keep fried food consumption to a minimum. Fried foods contain more fat and calories than other options, they are also likely to give you heartburn and indigestion-two things you don't need spoiling your vacation. Stick with dishes that contain veggies, lean meats and whole grains.


Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I'll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.

BOOTCAMP 619's Guide to Burning Fat

The first step in taking control of your body fat is understanding how it works! Here are some simple guidelines on how your body can overcome its fat intake and burn fat faster.

When you deprive your body of essential calories, it responds by slowing down your metabolism to conserve fuel. That means that it is important to never skip meals. Eat four small meals spaced evenly throughout the day.

• Aerobic activities boost fat burning - for up to an hour after we stop them. By keeping aerobic exercises a frequent part of your daily routing, you can keep your fat burning engine running constantly!
• 20% of the calories we burn in a day is by processing the nutrients we consume.
• Muscle cells burn calories faster than fat cells. So, the more muscles you have, the more calories you'll burn.
• Body composition would be a better indicator than body weight, since muscle tissue is heavier than fat tissue. By replacing fat with muscle, we change the composition and shape of our body.

The key is to eat the right types of fat - both polyunsaturated and monounsaturated fats - and not to eat more fat than your body really needs. It is commonly recommended that both men and women get no less than 15% of calories from fat which would be about 25 to 30 grams for a 1,500 to 1,800 calorie-a-day eating plan.
If you do have more fat than necessary, how can you burn it? Make a few uncomplicated changes to your lifestyle, and you're on your way:

• Eat breakfast! Start by making the all-important decision to eat breakfast. Eating breakfast revs up your metabolism.
• Eat smaller, more frequent meals throughout the day. It's less fattening, as long as you monitor the total calorie intake and your energy level remains steady throughout the day.
• Get moving! Work in your garden, do chair push-ups, dance, walk your dog, anything to get the muscles working.

For more information on fitness and nutrition, go to www.BOOTCAMP619.com.

Outdoor Fitness for Spring

San Diego offers great opportunities for getting in shape and enjoying nature all year. Meet your fitness goals this fall on some of these great mountain biking trails.
Corral Canyon, Cuyamaca to Noble Canyon, Daley Ranch and Mission Trails Regional Park are all great rides and fun ways to maintain a great shape.

For more information on fitness activities, go to www.BOOTCAMP619.com.

Power Foods to Lower Your Cholesterol

Certain foods cannot only help reduce your cholesterol intake but also actively improve it. By adding these foods to your diet, combined with proper exercise, you will be on your way to feeling great and having a longer, healthier life.

The following are power foods that are an easy addition to your daily nutritional lifestyle. They taste great and are shown to improve your cholesterol.

Oat for Soluble Fiber

Oatmeal and oat bran are rich in soluble fiber, a type of fiber which lowers the bad LDL cholesterol without lowering the good HDL cholesterol. Food products containing oat bran and rolled oats, such as oatmeal, and whole oat flour can bear this health claim.

Fish for Omega 3 Fatty Acids

Fish is a good source of protein and omega 3 fatty acids - which has been shown to lower LDL cholesterol and raise HDL cholesterol. In particular, omega 3 fatty acids are noted for their triglyceride-lowering power.

Nuts for Healthy Fats

Nuts rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. These tasty snacks are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats, which have all been shown to lower the bad LDL cholesterol. Nuts can be high in calories, so if your goal is to burn fat, you should monintor their intake.

Soy

Soy products are great substitutes for animal products. However, some sources conflict on whether soy can actually reduce your cholesterol. Should you avoid soy then? A simple answer is No. Although soy may not lower cholesterol to the extent we previously thought it could, many consider soy products a healthy replacement for meats and other foods high in saturated fat and total fat.


For more information on fitness and nutrition, visit www.BOOTCAMP619.com today.

Fat Burning Basics

The first step in taking control of your body fat is understanding how it works! Here are some simple guidelines on how your body can overcome its fat intake and burn fat faster.

* When you deprive your body of essential calories, it responds by slowing down your metabolism to conserve fuel. That means that it is important to never skip meals. Eat light meals frequently throughout the day.

* Aerobic activities boost fat burning - for up to an hour after we stop them. By keeping aerobic exercises a frequent part of your daily routing, you can keep your fat burning engine running constantly!

* 10% of the calories we burn in a day is by processing the nutrients we consume.

* Muscle cells burn calories faster than fat cells. So, the more muscles you have, the more calories you'll burn.

* Body composition would be a better indicator than body weight, since muscle tissue is heavier than fat tissue. By replacing fat with muscle, we change the composition and shape of our body.

The key is to eat the right types of fat and not to eat more fat than your body really needs. It is commonly recommended that both men and women get no less than 15% of calories from fat which would be about 25 to 30 grams for a 1,500 to 1,800 calorie-a-day eating plan.

If you do have more fat than necessary, how can you burn it? Make a few uncomplicated changes to your lifestyle, and you're on your way:

* Eat breakfast! Start by making the all-important decision to eat breakfast. Eating breakfast revs up your metabolism.

* Eat smaller, more frequent meals throughout the day. It's less fattening, as long as you monitor the total calorie intake and your energy level remains steady throughout the day.

* Get moving! Work in your garden, do chair push-ups, dance, walk your dog, anything to get the muscles working.

* Add more muscle. This is the fastest way to tone the body, because the more muscle you have, the quicker you burn fat. The best way to shape up is to incorporate strength and toning exercise with aerobic exercises. Arm yourself with these tips and win your battle against fat.

For more information on fitness and nutrition, visit www.BOOTCAMP619.com.

Simple Rules to Fat Burning Meals

For your evening meal and other snack’s later in the day, focus on lean proteins. Select a green vegetable or fibrous vegetable such as asparagus, green beans, broccoli, Brussels sprouts, cauliflower, or salad vegetables and combine that with one of the lean proteins such as chicken, fish, turkey or tofu. By eating lean, light meals, combined with aerobic exercise, you can keep your body in a fat-burning state.

When consuming the starchier carbs, keep them in your early-day meals. Natural, healthy carbs, such as brown rice, oatmeal or sweet potatoes, should be consumed only to the degree that your body can process them quickly and earlier in the day when you really need their energy. Carbs are fuel for energy, so whey start your engine right before bedtime? Eat these types of foods only early or, if your goal is to build muscle, right after your muscle-building workout.

For more information on fitness and nutrition, go to www.BOOTCAMP619.com today!

Ten Great Fat Burning Activities

Lifting Weights

Running

Spinning or Cycling

Cardio Kickboxing

Rock Climbing

Rowing or Kayaking

Stair Climber or Elliptical Machine

Walking

Taking the stairs

Parking far away

For more information on fitness and nutrition, go to www.BOOTCAMP619.com today!