Never Give Up...

Tuesday's Tip - Weight Training Can Be the Key To Your Success!

Walking or even running can only take you so far when it comes to fitness and weight loss. Your body needs resistance training as well as cardio. A study published in the Journal of Physiological Anthropology found that combining aerobic exercise and resistance training was more effective for improving overall body composition. The combined program resulted in more lean body mass, where cardio alone did not and women lost more weight on the combined program than with just an aerobics class.

What's more, lifting weights increases the number of calories you burn after your workout. A University of Wisconsin study found that when people performed a total-body workout targeting the largest muscle groups of the body, their resting metabolisms stayed elevated for a full 39 hours afterward.

So if your goal is to get more fit, burn more calories, add lean muscle mass and lose fat. Try adding muscle resistance exercises to your routine like squats, lunges, push-ups, shoulder presses and so on.  Body weight exercises and compound free weight exercises are time efficient and will give you the results you want.

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I May Not Be There Yet...

Tuesday's Tip - Eat Your Veggies Day!

 We love carbs as much as the next person and a juicy steak is hard to beat. But research shows that eating a rainbow of veggies provides us with countless benefits, including protection against cancer, heart disease, and the effects of aging!  SO we strive to load up on veggies as a principle of a great diet!

Ultimately, the FDA recommends a total of nine to thirteen servings of fruits and vegetables daily. That really is not as difficult as it seems since a serving size is only a ½ cup for most fruits and veggies.  However, if that still seems daunting, rather than fixate on a specific amount, make sure to have just one vegetable or fruit with each meal. Whether that means adding a banana to your morning cereal or putting tomato and lettuce on your lunchtime turkey sandwich, it's an easy way to get your veggies in without keeping a tally sheet.

At dinner we practice the 50 percent rule: we aim to have half of our plate covered in veggies. Not only will this help you get your nutrition fix in, but you'll also likely shed some weight. Each bite of vegetable has 3 to 4 times fewer calories than any other bite of food on your plate.  In addition the fiber in the veggies will fill you up FAST.  For more nutrition tips, visit: www.EatAndBeFit.com

Happy Father's Day!

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Bacon – Super food or “Death on a Plate”

There is a revolution going on in the world of Nutrition. Foods like eggs that were considered dangerous a few years ago are now considered healthy. Saturated fat was declared “the fast lane to a heart attack”. That theory also seems to have been disproven. So what’s the deal with bacon? We know we love the taste, yet of all the demonized foods this one seems to always be at the top of the “naughty” list. So what’s the truth? Is bacon really as bad as they say? Well let’s look at the health issues one at a time and see where it stacks up.

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                                 http://eatandbefit.com/bacon-super-food-death-plate/

You Can't Expect Results From a Wrokout You Didn't Do...

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                           http://eatandbefit.com/cant-expect-results-workout-didnt/