Top 5 Foods for Fat Loss

Eat these foods for a healthier, leaner body (they are affordable!). You can call ‘em superior foods, super-foods, or staples, but whatever the term, coconut oil, avocado, eggs, cocoa, and kimchi are all foods that have been linked to a optimal leanness, muscularity, and health. Coincidentally, they all fall into the Paleo lifestyle as well. And in case you weren’t sure what some looked like, pictures are included! Keep in mind that if your overall diet is poor, you wont lose any weight, even if you have these in it. Check it out:

#1: Coconut oil
Coconut oil is loaded with a medium chain fatty acid that appears to protect your brain, manage blood sugar, and improve energy use in the body so you lose fat. Truly! Coconut oil doesn’t enter the cholesterol cycle, so the fat it contains won’t be deposited in fat cells.
There’s proof: A recent study of folks from Malaysia where the coconut is native found that having them eat 30 ml of coconut oil three times a day for a month led them to lose about a pound of body fat and trim their waistlines a measurable amount.
#2: Avocado
Called an “anti-obesity” food by scientists, the avocado is abundant with nutrients and antioxidants, and although it is rich in monounsaturated fats, studies suggest eating avocado regularly will keep you from getting fat. This is all for naught if your diet is poor, but in a typical high-protein, low-carb diet, avocados will improve your body and health.
Supported by research: Analysis of the diets of 17,567 Americans showed that those who ate more avocados had significantly lower body weight and waist circumference and a 50 percent lower risk of metabolic syndrome. And these weren’t Paleo-eaters either—impressive, no?
#3: Eggs
A perfect protein source, eggs provide a nice dose of choline, which helps with liver detoxification. This is one reason eggs have been a staple in the diets of bodybuilders for years—a clean liver means the body eliminates toxins better, supporting optimal body composition. Don’t shy away from eating them daily. Recent research shows three eggs a day will IMPROVE cholesterol, decrease inflammation, and manage blood sugar. Just be sure that you buy them “cage-free”.
#4: Cocoa
You’ve heard about the benefits of dark chocolate for the heart due to it being antioxidant-rich and the happy news is that it really is that good for you. Not only will cocoa, from which chocolate is derived, support cardiovascular health, it improves insulin signaling and association studies show a higher dark chocolate intake is linked with a leaner physique. Opt for a chocolate that has over 72 percent cocoa solids—the darker the better—without added sugar. Do not eat chocolate that contains dairy, as it blocks the activity of its powerful anti-oxidants.
#5: Kimchi
Perhaps not as delicious as chocolate, kimchi is a fermented Korean cabbage dish that improves gut health and insulin sensitivity. A recent study showed that overweight subjects who ate 100 grams of kimchi at every meal for 4 weeks produced significant fat loss and decreased body fat by 1.5 percent. Blood pressure was lower and blood sugar control improved by the end of the study.
Liau, K., et al. An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity. ISRN Pharmacology. 2011. 949686.

Ratliff, J., et al. Eggs Modulate the Inflammatory Response To Carbohydrate Restricted Diets in Overweight Men. Nutrition and Metabolism. 2008. 5(6).
Devalaraja, S., Jain, S., Yaday, H. Exotic Fruits as Therapeutic Complements for Diabetes, Obesity, and Metabolic Syndrome. Food Research International. August 2011. 44(7), 1856-1865.
Share

Why the Squat is the KING of exercises

Over the years many debate which exercise is the best exercise to have in your arsenal. Without equal, the Squat is the KING of all exercises. Below, I briefly discuss 10 reasons why (outside of science proving the squat is king).

  1. In the multi-variations that are possible (back, front, split, sumo, and others), squats work every major muscle group in the entire body and on both sides of the body—no other exercise can do this!
  2. Squats are totally free! You already have everything you need to achieve a world-class body sculpting strength and fitness training program. They do this by challenging your heart rate and conditioning.
  3. Squats can be done virtually anywhere—all you need is a few square feet and you’re off to the races.
  4. Squats solve time-constraint issues. Once you’re in the groove, you’ll be able to perform an entire workout in less time than it would take to drive to a gym and change into gym clothes.
  5. Squats have almost no risk of injury. This is especially true as you integrate a number of variations into your routine that challenge, sculpt, and strengthen your entire musculature from multiple angles.
  6. Squats are the key to a sound and healthy heart and a powerful pair of lungs. They integrate both cardio endurance and cardio interval training into one series of exercises.
  7. Squats build lithe, perfectly sculpted muscles from your neck to toes. The result is a sculpted physique that is always proportionate to your body’s natural frame, muscle and bone structure.
  8. Squats are the key to dynamic lifelong weight management, because as they build muscle, they automatically accelerate your body’s fat-burning engines. One pound of muscle burns 30-50 calories a day, in contrast to just 2-6 calories burned by one pound of fat per day. Your muscles thus reset your metabolism, burning fat twenty-four hours a day, seven days a week.
  9. Squats are the foundation of a fitness lifestyle that will keep you young, vibrant, energized, and totally strong for life!
  10. They reinforce your personal willpower and self-determination to do and accomplish great things. They are the ultimate self-fulfilling prophecy for lifelong strength and fitness.

 

 

Share

Ice Cream – Protein style

With summer temps rising and that it is National Ice Cream Day, try this recipe out! You can vary the ice to change the consistency of the final product. Who doesn’t like ice cream? I know I love something tasty, chocolate flavored and COLD in the middle of summer! Here is a healthy way to make ice cream! Try it and ENJOY!

 

 

What if you could make a high-protein, low carb Peanut Butter Chocolate Ice Cream?

WHAT YOU’LL NEED
* A high-powered blender, preferably a mixer similar to a Vita-Mix
* 4 cups Ice
* 2 scoops Chocolate Protein (or Peanut Butter Chocolate protein)
* 2 tbsp Natural Chunky Peanut Butter
* 1 tbsp Cacao Nibs
* 1/2 cup Unsweetened almond milk

WHAT YOU’LL DO
Add all your ingredients together in the blender. Turn on low and quickly ramp up speed to high. Keep the blender running high for 30 seconds, tamping as necessary, until the ingredients are pulverized and mixed. If mixture is soupy, place in freezer for a few minutes. Serve with an ice cream and enjoy!

Makes 2 servings, ~300 kcal each.

Share

Most Over-Sprayed Fruits & Veggies at Markets Today

 

When it comes to eliminating toxins in the diet, it can be hard to do. They are everywhere. From what you use to clean your house, to the water you drink (even absorbed by the skin when you shower/bathe). They are in the air we breathe. We have terms like Monsanto and GMO. Both leave us with more toxins that we would like. When its all said and done, all these toxins can elevate all the wrong hormones in the body. Largely estrogen based hormones. They also put extra stress on the body which can elevate cortisol and inflammation in the body as well.

 

Reduction of inflammation is one key for balancing out your hormonal cascade and getting leaner (lowing excess bodyfat). So the trick is understanding what you can control, and what you cant. At least directly at least. We can choose to walk more and drive less when possible. That improves the air, and even the water quality.

 

You can control using filtered water. You can control using BPA free containers. You can control the foods you buy. A simple rule when buying food – If it comes in a package, read the label (ingredients matter more than the numbers) and if you buy food that doesn’t come in a package, know what is organic, and raised with minimal pesticides etc.

 

OVER-Sprayed fruits and vegetables at the market include:

Apples, celery, cherry tomato, cucumber, sweet bell pepper, white potato, summer squash, kale, spinach, strawberry (the MOST over-sprayed), grapes, hot pepper, imported nectarines, peaches. Always buy these organic. You have a greater chance at buying organic when you shop at the Farmers Markets. You can always ask the produce manager at your grocery store what is organic. They SHOULD know. If they dont, walk out of the store. Same goes for butchers. If they dont know how the animal was raised, leave.

 

To your health, enjoy!

 

Share

Workout of the Week

How are your workouts going? Need something with some variety because you are bored, or stuck with results? Here is a workout designed to increase explosiveness, functionally challenge your core, and improve posture. Give it a try and let me know what you think. This will also improve joint stabilization as well. Particularly in the shoulders, back, and core. Needed equipment: Kettle Bells, A box or platform ranging in height from 6″ to 36″ depending on your height, and your ability.
Combination workout of the week  
 

Box Jumps 5×3 (60 second breaks)

Barbell Deadlift 3×5+ (90 second breaks and do as many reps as possible on the last set. If you hit seven reps, increase the weight by 10lbs at the next workout)

A-1: Kettlebell Rotation Press 3×7+ each side

A-2: Alternating Renegade Row 3×7+ each side

Alternate between sets of A-1 and A-2 and take 90 second breaks between each set. If you hit nine reps on the last set of each set, increase to heavier kettlebells at the next workout.

Hanging Leg Raise 3×8 (one-minute breaks and 4 second negative on each repetition)

B-1: One-legged KB Squat 3×6 each side

B-2: Double KB Clean 3×10

Alternate between sets of B-1 and B-2 and take 90 second breaks in between each set. When you can do two extra reps on the last set of each exercise, go up in weight.

Finisher: Hindu Squat 1×50

Share

Copyright © 1996-2010 Strong Point Fitness. All rights reserved.
iDream theme by Templates Next | Powered by WordPress
Visit Us On TwitterVisit Us On FacebookVisit Us On LinkedinCheck Our Feed