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Monthly Archives: September 2010

Personal Training - Get Your Beach Body Back!

Personal Training – Get Your Beach Body Back!

Let an Elite In-Home Personal Trainer Sacramento show you how to get a beach body!

If you had the chance to lose weight and look great, would you invest in yourself?

ok…..?? Then stop…

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Personal Training – Get Your Beach Body Back!

Hot Tips! Burn Calories!

Below, you will find five HOT TIPS on how to burn more calories, but first a little background:

Your metabolic rate is the rate at which the body burns up calories. A body that consumes 3,000 calories per day and burns 3,000 calories a day will stay at the same weight. A body consuming 3,000 calories daily but burning only 2,500 will gain weight at the rate of about one pound a week. You burn calories to provide energy for three main functions:

 

 

To Support Your Basil Metabolic Rate:

This is the amount of calories you burn just by being alive, even when you’re doing nothing. It accounts for approximately 60 percent of calories you burn.

To Provide Energy For Your Daily Activities:

This is the energy used during every day activities like lifting your arm to button your shirt or cleaning your house. This accounts for approximately 30 percent of the calories you burn.

 

Dietary Thermogenesis: These are the calories burned in the process of eating, digesting, absorbing and using food.  You can influence all these factors, and speed up your rate of burning calories by using the following tactics:

  • Build muscle: Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day.
  • Be active: The average person burns about 30 percent of calories through daily activity; sedentary people only use about 15 percent. Taking every opportunity to move can make quite a difference to the amount of calories you burn.
  • Eat spicy foods: Spices, especially chili, can raise the metabolic rate by up to 50 percent for up to 3 hours after you’ve eaten a spicy meal.
  • Aerobic exercise: High-intensity exercise makes you burn more calories during exercise and for several hours afterwards.
  • Eat little often: Eating healthy small regular meals will keep your metabolism going faster than larger, less frequent meals and often helps control hunger, making you less likely to binge.

 

Quick Tips: Doing just 10 minutes of Plyometrics a week can significantly increase your fitness level by making you faster and more agile however if you’ve never attempted a plyometric training program before, we recommend you contact a certified personal trainer first to ensure that you ar edoing the exercises properly.

Elite In-Home Personal Training

http://www.elite-personaltraining.com

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Did you know that the #1 killer here in the United States is heart disease- not cancer, diabetes or even automobile accidents, just plain clogging of the arteries. Lack of exercise and a diet of high in saturated fat and processed foods are two huge reasons why Americans do not live longer. Most people take their health for granted, spending their lives working hard and sacrificing their health for money until some life threatening event occurs and forces them to make a change. Reducing the fat in your diet can not only help you lose some of the excess pounds, but can also save your life! Of course, we are not saying to eliminate all the fat in your daily eating, but we are saying that is very important to follow a balanced diet, just like the ones that are created for our clients through our meal planning service. A moderate amount of good fat is needed for your body to function properly, have healthy hair and skin, and to give you energy for everyday activities.

FACTS ABOUT FAT:

Some examples of good (monounsaturated/polyunsaturated) fats include olive oil, seeds and nuts, all natural peanut butter, avocados and flax seed oil. These are fats found mostly in plants.  Fried foods, whether cooked in lard or vegetable oil are still not a healthy choice. Keep in mind that you add a large amount of extra calories to your day when you choose to eat fried food (for those of you who have that deep fryer secretly stashed in the back of your pantry).

READING FOOD LABELS

Be aware of deceiving food labels on products marked low-fat, 98% fat-free, reduced fat or low cholesterol. Manufacturers are misleading you into believing that these products are good for you. All you are doing is building a larger bank account for these companies because most fat-free or reduced fat products cost more than their regular products. The items to look for when reading a food label are fat, sugar, sodium and carbohydrates. Compare the SERVING SIZE to see if you are really getting a reduced fat item. Some words to watch for in the ingredients column are hydrogenated, triglycerides and tropical oils – AVOID PRODUCTS THAT HAVE THESE ITEMS ON THEIR INGREDIANT LIST AT ALL TIMES!

 

Here are some tips to help you decrease your fat intake without eliminating the taste:

1. Use a non-stick cooking spray or olive oil to sauté foods.

2. Try egg whites instead of whole eggs in your recipes – 1 whole egg = 2 egg whites.

3. Try a fat replacement product or applesauce instead of oil in your desert recipes.

4. Use only non-fat dressings on salads or for preparing meals. (one good mixture is red wine vinegar, a tablespoon of olive oil and fat free parmesan cheese – mix to taste)

5. Use soft corn tortillas instead of packaged fried ones for tacos.

6. Use no-salt/ no-fat chicken broth for many of your chicken recipes.

7. Careful with nuts in recipes – sprinkle on top instead adding to entire recipe.

8. Use butter-substitutes instead of real butter on your baked potatoes, in sauces or on your toast.

 

Elite In-Home Personal Training

For more information, contact us at:

http://www.elite-personaltraining.com

http://www.facebook.com/eliteinhomepersonaltraining

http://www.youtube.com/eliteihpt

http://www.myspace.com/elite916

 

 

Hey everyone!  

It’s done! My website is finished.  Please take a look around.  On my site you will find videos, pictures, my bio, and much, much more. 
 
To say thanks for stopping by and showing your support, the first ten orders of any kind will recieve a signed 4×6 photo along with your order – free! So don’t wait, click the link below now!
 

Thanks again for your support and encouragement – Pro in 2011!

http://www.malcolmtearsii.com

 

Malcolm Tears II

          Below you will find a copy of the meal plan I am currently following.  I started following this meal plan about a week ago.  My protein intake went up a bit since my last meal plan and my fat intake is still relatively low since I only eat clean foods.  My carbohydrate intake went up quite a bit which is ok with me because I’m a high carbohydrate dieter. 

           Even though I only train three days per week, I realized I still needed to consume more food as I am working to get up into the mid – 240 pound range.  The good news is that after a few days of following this new meal plan I am  stuffed and I should be hitting 245 pounds in no time!    If you are interested in finding out how I can help you with your meal planning, please contact me at any one of the sites listed below.  I look forward to talking with you!

Meal Number 1    

  • 7 whole omega 3 eggs, 1 cup of oatmeal, 1/8 cup of raisins, 3 pieces of whole wheat bread with jelly

 

 Meal Number 2  

  • 8 oz. of Chicken breast, 2 cups of rice, 1 banana

 

Meal Number 3   

  • 8 oz. of Ground beef, 12 oz. of Potato, 8 oz. of Iced tea with sugar

 

Meal Number 4   

  • 8 oz. of Chicken, 2 cups of rice, 1 pear

 

Meal Number 5   

  • 8 oz. of Steak, 12 oz. of Potato, salad (Yes, I eat salads!)

 

 Meal Number 6    

  • 50 grams of casein protein and 20 grains of whey isolate, 1 cup of oatmeal, 1.5 oz. of Walnuts.

 

If you are interested in finding out how I can help you with your meal planning, please contact me at any one of the sites listed below.  I look forward to talking with you soon!

Malcolm Tears II

http://www.elite-personaltraining.com

http://www.facebook.com/eliteinhomepersonaltraining.com

http://www.youtube.com/elieihpt

http://www.myspace.com/elite916