Are Empty Calories Hindering Your Fat Loss?

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Here’s a useful tip which most people tend to forget about when dieting:

Reduce your intake of calorie-packing liquids.

Many individuals add on to their meal calories by drinking sodas and juices. Research shows that this just adds calories. In other words, you tend not to reduce your food intake to compensate for this.In terms of calories, it's a whopping change to go from a regular Coke to a Diet Coke. Just think to yourself for a second. If you’re drinking 12 Cokes a week, and believe me, this happens very frequently, you are consuming roughly 1680 empty calories.Now, why do I say empty calories? Well the calories in these sugar filled drinks carry little to no nutritional value. Take a protein shake for instance. If you were to consume 12 shakes a week, you would be adding loads of protein and nutrients to your body which your body could use through the course of the week. Not so much with the others.

Now if you were to drink Diet Coke rather than regular coke, you would be saving almost a half of pound right there, i.e., since there are 3500 calories in a pound.

Now you see how this can add up?

My suggestion?

Replace soft drinks with water all together and limit your intake of fruit juices; use low-fat salad dressing or something else entirely; and forgo sweeteners altogether.

A simple step like having water with your popcorn instead of a keg-sized soft drink can save you 500 calories.

What are some other foods that would fall under the “empty” calorie department?

*Beer, Wine, and other alcohol beverages. A can of beer contains about 150 calories from sugar and not much else. Also, calories from alcohol tend to be stored as fat in the abdomen.

*Candy. Again, lots of calories from sugar but no micro-nutrients.

*French Fries, Fried Chicken, Chips, and all other fried foods. Large fries equal up to 600 calories, not to mention 30 grams of fat and nearly 10 grams of Trans fat. Tons of calories from fat and very little micro-nutrients.

Just remember, keep it simple and smart. Empty calories do nothing for your fat loss goals. Make sure every calorie you put in your body is beneficial to you.

Jennifer Williams (Omaha, NE)

http://www.beconfidentlyfit.com/profile/JenniferWilliams

Let me tell you about the best Personal Trainer ever, Trevor Davis!

Trevor has given me the motivation to push myself, which I really needed, to not only work hard in the gym but to also work hard at eating right to see results and the importance of 'lifestyle change.' And, when I thought things were getting tough he always encouraged me to get back on track.

I have worked with several different Personal Trainers in the past and Trevor is the best one by far. He has extensive knowledge, is passionate about what he does and has a very outgoing, friendly, enthusiastic personality. Trevor really cares about his clients and their individual needs! Every workout was challenging and different which made it fun. I actually looked forward to training with him!

It all started when I was getting ready to do on a vacation to Cancun and of course wanted to get 'toned up'. So once again I decided to work with a Personal Trainer but wanted to try someone new because all the other times I just didn't get the results I thought I should have.

Little did I know that I would actually see the results I did in only 5 weeks. I had enough confidence that I actually went out and bought a bikini, something that I have not owned for 20 years! If that is not cool enough, I also got to buy practically a whole new wardwrobe because of the several inches that I lost!

At the same time we were having a weight / body fat loss program going on at work so I decided to continue to train with Trevor to help me to meet my goals. I not only met them but exceeded them in half the time! I lost over 10% of body fat in only 6 months!

To top it all of my energy level has increased, my balance and agility has greatly improved and I can even see muscles that I didn't even know existed! :)

-Jennifer Williams

Omaha, NE

High-Intensity Cardio for Rapid Fat Loss

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Are you looking to get the most out of your cardio workout at the gym? How about a type of cardio that not only burns fat at an alarming rate, but also helps preserve that hard earned muscle tone? Well folks, look no longer, HIIT is here!

HITT stands for high Intensity Interval Training. It is a fantastic method used to rid body fat from your body is a timely manner. Now, you must push yourself out of the comfort zone you have been doing cardio in, and really maximize your time effectively. Long bouts of cardio sessions are of the past, get with the program and start HITT today.

A typical HIIT session can last as long as 20 to 30. There are a couple different ways of doing HIIT, first and for most, sprints. Hop on the treadmill and get a nice warm up going. 5 minutes of brisk walking to loosen up your muscles will work. Increase the speed so you are at about 80% of your maximum sprinting ability. Run this pace for a minute, then lowering the speed back down to your brisk walking pace. Walk for 1-2 minutes, then proceed to increase the speed again back to your sprinting pace for another minute. Continue on this pace for 20-30 minutes.

Now, the treadmill isn’t the only option for this. The Stairmaster is another great option. Many people are intimidated at the sight of this; get over this in a hurry. You want to burn fat right, well get on it. The same guidelines I showed you before can be used here as well. These are the best two I feel for HIIT.

Sprinting outside and biking can also be used for HIIT. If you do chose to use the bike, you must turn the resistance on high while pedaling. You will not receive the maximum benefit of this type of training if you are using a low resistance.

You want to burn fat right? Well the wait is over. Get with the program, and take your fat loss to another level.

Candice Rose (Omaha, NE)

http://www.beconfidentlyfit.com/profile/CandiceRose

“Having been a working actor for the last 10 years, I’ve always felt pressured to look my best. My career has taken me to NYC, Los Angeles & even London, where I was fortunate to have worked under the guidance of the best fitness instructors in the industry.

My relocation to Omaha was unexpected, and initially I was concerned about being able to remain motivated and maintain the physique I worked so hard to achieve. My expectations were high. I knew I wanted an instructor who would not only challenge me physically, but mentally as well.

Admittedly, I was skeptical when I first signed up for a few initial training sessions with Trevor Davis, an Omaha-based trainer. Upon our first meeting, Trevor was adamant that we thoroughly discuss my personal short-term and long-term fitness goals. He then custom designed a rigorous fitness plan that catered specifically to those goals and earned me the results I have always desired; in far less time than I had anticipated.

Trevor Davis’ creative approach to physical training has enabled him to successfully challenge his clients to accomplish levels of fitness they had originally believed to be unobtainable. He incorporates his knowledge of nutrition and utilizes creative exercises that are intense, yet fun! He continues to encourage me to push through the physical limitations I had unknowingly put upon myself, and he keeps me coming back for more!

Trevor Davis’ unique, results-driven training is without a doubt, what true Hollywood stars only wish they had!”

Candice Rose (Omaha, NE)
www.candicerose.com

Trevor Davis (Fitness Coach) - My Introduction!

I would like to take a moment to welcome each and every one of you to my personal website and blog. As a member of The Final Rep Inc., I am dedicated to helping you reach and exceed your personal fitness goals. With my experience and vast knowledge in the fitness industry, I have been able to transform and challenge individuals of all ages and body types. With my extensive sporting background and experience training athletes, I would say sport-specific training is my specialty. Whether you are a seasoned veteran or a rookie, I can help you achieve and break past your current plateaus and help you take your game to the top.

Once again, thanks for taking the time to check out my blog. Remember; check back each week for new articles and blogs as I break down the hot topics in the fitness industry.