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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.

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          Today Elite In-Home Personal Training Sacramento will let you in on a little secret and tell you what the best workout routine is for beginners!  The routine is called the “Legs – Push – Pull” routine.  This is a simple routine that any beginner can follow.  We recommend following this routine for one to three months and then advancing from there! Feel free to contact us if you would like to get more details on this routine or would like to find out how we can design an individualized program just for you!  Good Luck!   

 

 

Weight Training 

          Day 1: Legs  

                *** Perform four exercises, doing three sets per exercise for a total of twelve sets.

          Day 2: Push Day (chest/triceps) 

               *** Perform three exercises, doing three sets per exercise for a total of nine sets for chest.

               *** Perform two exercises, doing three sets per exercise for a total of six sets for triceps.

          Day 3: Pull (back/biceps)

               *** Perform three exercises, doing three sets per exercise for a total of nine sets for back.

               *** Perform two exercises, doing three sets per exercise for a total of six sets for biceps.

 

Cardio: 

               *** Do 25 minutes of cardio – four times per week.  

 

 

EAT HEALTHY DAILY!!!!

 

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The health benefits from drinking coffee continue to be reported-to the point where many of the results seem almost too good to be true.

Coffee reduces diabetes risk. Drinking six cups a day slashed risk of diabetes by 54% for men and 30% for women in an 18 year Harvard study. Even drinking only one cup a day was found to reduce risk by several percent.

At least six other studies indicate coffee-drinkers reduce their risk if Parkinson’s disease by up to 80%. In addition, other studies have reported that drinking at least two cups of coffee a day can reduce risk of developing colon cancer by 25%, risk of gallstones by 50% and risk of liver cirrhosis by 80%.

There’s even evidence that coffee drinking offsets some of the health damage caused by smoking and excessive drinking-those who engage in such health vices but also drink cofee have been reported to suffer less heart and liver damage than those who don’t.

And other studies have indicated cofee may help control asthma, relieve headaches, lift spirits and even prevent cavities.

Coffee also increases athletic performance and endurance-until recently, it was a controlled substance at the Olympic Games.

Moreover, coffee is even good for children. One study in Brazil indicated that children (age 12 average) who drank coffee with milk were less prone to depression and were more alert in school. No study indicates that coffee consumed in reasonable amounts is in any way harmful for children

Does anyone know where the nearest Starbucks is?

Last posting we went over three tips to controlling your weight. We talked about spicing up your eggs with Cayenne, eating fiber early in the day, and eating nuts. Now I want to share with you 3 more wonderful tips to staying healthy and controlling your weight.

4. Drink coffee instead of soft drinks. Coffee (caffeinated and decaffeinated) is a rich source of antioxidants, and Americans consume more of it than any other antioxidant-rich food. Coffee is much lower in calories (if you don’t add a lot of sugar and/or creamer) than sugary soft drinks.  Here is a bonus, caffeine stimulates the release of norepinephrine, a hormone that suppresses appetite and promotes calorie burning by increasing heart rate and metabolism. Green tea also is  a rich source of antioxidants and caffeine.

5. Supplement with 5-hydroxytryptophan (5-HTP). Related to the amino acid tryptphan and sold as a weight-loss supplement, 5HTP increases brain levels of serotonin, a neurotransmitter that controls appetite. In one study, people taking 5-HTP for six weeks lost an average of 12 pounds, compared with only four pounds in a control group. Recommended dose: 300mg (5-HTP has mood-enhancing benefits.

6. Turn up the thermostat. One reason that people tend to eat more during the cold months is that cold temperatures stimulate appetite. Also, people with naturally low body temperatures tend to have a slower metabolism and are more prone to weight gain. Staying warm may be a natural form of appetite control, particularly if you increase body temperature with exercise. Every one degree increase in body temperature increases metabolism by 14%

Tune in next time to receive the rest of the tips. If you would like to get a head start for the New Year, give us a call. Take advantage of our FREE Fresh Start Appointment. 916-503-3255, call today, start tomorrow, for a change that lasts a lifetime!

Are you ready for some action? Get ready to watch the transformation of Sacramento’s own Malcolm Tears II as he trains and competes during the 2010 bodybuilding season.  He will be competing for the title of Mr. Contra Costa, Mr. California,  and Mr. USA in 2010!   Malcolm will be keeping you up to date with hopes of showing you that anyone can do anything they want!  He wants to inspire; to be the spark that lights the fire that drives you to new heights.  This message will cross many industries and people and in the end lives will be influenced for the better and forever changed.  You’ll be able Watch, Listen, and Read as you follow the videos, radio broadcasts, tweets and blog posts from Mr. Tears himself.  Don’t miss out!  Follow Trail of Tears.  Coverage begins December 12th, 2009.

 You will be able to catch these episodes soon on http://www.ustream.tv. Stay tuned for more details. If you too would like a transformation, give Elite In Home Personal Training a call today at 916 503.3255.  Ask about how you can schedule your free “Fresh Start Appointment.”

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A Life Changing Event, Brought To You by Elite In-Home Personal Training

Sacramento, CA November 20, 2009 – Elite In-Home Personal Training (IHPT), is seeking an individual for its contest, beginning now, through December 31, 2009 in the greater Sacramento area. The winner of this contest will become the “Jerrad from Subway™” for Elite, bringing awareness to the community of overall improved health and quality of life.

The winner of “A New Year, A New Life” contest, announced on January 1, 2010, will receive Elite’s best package, which includes three months of in-home personal training, free, along with meal plans, and nutritional coaching. To enter, simply email:

• Name

• Telephone number, and

• Description as to why you feel you should win, to

Contest@Elite-PersonalTraining.com

You may submit your entry from now until December 31, 2009 at 5:00 p.m. Pacific Time.

Amazing transformations of the 2010 winner will be videotaped, photographed, and measured regularly, to show off his or her progress. Videos and photos of the contest winner will be available to the public via web updates and a youTube series.

“I want to show the public that anyone and everyone can lose weight,” says the Founder of Elite IHPT, Malcolm Tears II.

Elite IHPT personalizes your work out and weight loss through one-on-one training and specialized meal plans while offering privacy and convenience. Throughout your experience with Elite IHPT, you will also receive fitness assessments, phone and email support.

You may visit Elite’s website for further information regarding its exceptional service and professional staff through the link below. Elite IHPT is also available via wordpress.com, squidoo.com, myspace.com, and facebook.com.

The most important part of any routine is that it be realistic.  When referring to an exercise routine, what I see as realistic is most likely diffrent than what you consider to be realistic.  For example, I do not enjoy doing cardio. I do the minimum amount of cardio necessary to maintain good cardiovascular health; twenty minutes, four times per week.  Due to the fact that I only do a minimal amount of cardio, I keep my intensity very high when I lift weights to compensate for the lack of time and intensity in my cardiovascuar routine.  Combining that with senseable nutritional habbits (sensible for me, mind you) I am able to maintain around 8% body fat year round so it is not as much of a challenge to get to 3% bodyfat during competition time.

This relates to you in that your lifestyle is diffrent than mine.  You may enjoy cardio and not enjoy weight trainig as much.  You may not have a problem following a very disiplined meal plan,  you may like a lot of variety when it comes to nutrition.  The Health and Fitness Lifestyle is about seamlessly integrating the way you want to live your life with your health goals. 

This is where we come in.  Our Health and Fitness Lifestyle Directors will plan and show you how it will be done. Our personal trainers will guide you along the course to success.  With your Health and Fitness Lifestyle Director periodically checking in on you, our team of professionals invite you to feel the Health and Fitness Lifestyle experience.