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Persistence is the key to success! There is no such thing as a quick fix and you are setting yourself up for failure if you think there is. Good things come to those who wait and any health and fitness goals are going to take effort and commitment on your part.

Be persistent and patient! Violate this step and you’ll never achieve permanent results. A 10 year study was recently concluded which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

One way to ensure you don’t fall prey to bored, thus increasing your ability to persevere, is to use variety in your diet and exercise routines. The body is very adaptive. Performing the same routine over and over is not only boring, but your body will get used to the routine and quit responding. Change your exercises, the order in which you do them, the number or sets and reps, or change the weights. In one workout you may use weights, another you may use resistance bands, in another, machines. Make every workout different in some way.

Properly plan and monitor your diet and exercise routine to ensure continued success and motivation!

Add Walking to Your Fitness Training Program

Instead of driving everywhere, try “hoofing-it” whenever possible. Experts recommend taking 10,000 steps per day (2,000 steps is about one mile) through exercise and daily activities to improve overall health. Walking at a moderate pace burns over 200 calories per hour! Don’t let time drag you down, instead of eating a huge lunch, put together something light and easy and go for a walk during your work lunch break. You can either sip on a nutritious protein drink or snack on high quality fruits while burning calories on your lunch time walk. Remember that small changes make big differences in your life over the long haul.

Irrelevant of your starting point or current level of fitness, walking is an excellent addition to any program. Make it fun, add family or friends. But remember to walk a good pace.

Make Sure Eggs Are Part of Your Healthy Meal Plan

Unless you cannot stomach them for some reason, eggs should already be a part of your daily healthy meal plan, most likely at breakfast time, but anytime during the day or night will work. Whole eggs are an excellent source of high-qulaity protein, and they contain two compounds that are extremely udeful in muscle growth and strength, leucine and cholesterol. Leucine, a branched-chain amino acid (BCAA) is critical to protein synhesis and cholesterol, which is found only in the yolk of the egg,  assists in the creation of testosterone and assisting in increasing both strength and lean mass.

Ladies, do not be scared off by this diet tip. Eggs are essential to you as well and will not increase testosterone levels enough to give you ANY man-like appearances. Neither will lifting weights or resistance training, just in case we haven’t burried that myth yet either.

At least one whole egg should be included all the time to ensure you have a complete protein. Do not fear the cholesterol issue if you are only having one or two whole eggs mixed with whites! Eat up!

Add to Your Fitness Training Tips . . . Stretch

When beginning any type of fitness training, it is recommended that you start with some kind of warm-up. Warming up muscles is important in order to prepare the body for exercise and to help prevent injury.  Stretching, on the other hand, is best done after workouts.  Even though stretching may improve flexibility,  the importance of a post workout stretch is to increase the  blood flow  to worked muscles thus aiding in their recovery and reducing muscle soreness.  Keep in mind, stretching “cold” muscles before they have had a chance to warm up may lead to injuries.  Of the many fitness training tips you may read, this is one to definitely place on your do to list.

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Why is Cardiovascular Fitness Important?

For those of you interested in muscle growth who believe that the only benefits in performing cardio exercises  is to help burn fat…we’ve got news for you!  New research has found that  when you enhance blood flow during cardio training programs,  it boosts nitric oxide levels, which in turn, promotes muscle growth.  Furthermore, even if your exercise is done on a treadmill or bike, legs are not the only body part to benefit,  the upper body does as well. Now if you’re asked  ”why is cardiovascular fitness important?”, you can add that it also promotes muscle growth to the long list of heart healthy benefits.

Are you someone who is concerned with maintaining a healthy cardiovascular system, wants to improve overall health or wants to incorporate coenzyme Q-10 supplement into your daily diet? If so, we highly recommend AdvoCare’s CardioPlex.

Should you have any questions on CardioPlex or any other nutritional supplementation, contact us.

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Muscle Overload is Necessary

The last rep of any set should be very difficult! Remember that the point of resistance training is to OVERLOAD the muscles. Muscles will only get stronger if they need to due to progressive training. But make sure you are advanced in your fitness training program and are well prepared for overloading by being engaged in a on going exercise program. Participants at a beginner and intermediate level or those who had longer breaks in their program are advised to first consult a fitness coach or specialist before engaging in intense overloading of the muscle.

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A Benefit of Physical Fitness . . . Beat Your Genes

How many times have you heard someone say “I am heavy because of my “genes” or “my parents/grandparents are heavy so it’s very hard for me to lose weight”?  Though our genetic make up does, to some degree, dictate our body’s shape and predispositions,  research shows that following a fitness training plan can put a major dent on the very popular  ”genetic blame game”.   Exercise when coupled with healthy meal plans can keep those of us that do have a family link to obesity fit, lean,  and healthy for a lifetime.   Breaking the cycle of family related obesity  is an important benefit of physical fitness.

Get the most out of your fitness training plan by adding proper nutritional supplementation to your healthy meal plans!

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Healthy Weight Gain Shake for July

A great tasting shake for those trying to pack on the pounds of muscle. This combination of slow-digesting proteins and carbs, as well as, healthy fats will do a good job of assisting in the gain of lean mass. Mix all ingredients together in the blender and drink cold.

Ingredients

• 1 cup low-fat (1%) milk
• 1 medium banana
• 2 tbsp. creamy peanut butter
• 1 scoop vanilla casein protein powder

Contains: 643 calories, 67g protein, 62g carbs, 14g fat

Research has shown that beta-ecdysterone appears to have anabolic properties! Beta-ecdysterone, commonly found in plants such as spinach, was shown to not only increase protein synthesis in muscle cells by about 20%, but also significantly increases in grip strength.

If your nutrition plan anf fitness training program are up to par and you would like to boost your protein synthesis and strength gains, take 100mg of beta-ecdysterone with meals and before and after workouts. Shoot for 400-500 mg per day!

Be on the lookout for more information and research on these findings in the future.

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