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Easy Yoga Poses That Will Help You De-Stress

xtreme : April 21, 2015 6:27 pm : Uncategorized
The stress-reducing benefits of yoga are well known. And while a regular practice has been shown to work wonders on the body (hello, yoga abs) and brain, when you’re looking to relax, you don’t want to stress about perfecting your tripod headstand or struggling with your balance in crow pose. That’s why we tapped yoga expert Alexandria Crow for the best asanas that help you banish stress, reduce anxiety and leave you feeling amazing. Because whether you’re dealing with last-minute Tax Day stress, or you’re just having one of “those” weeks, these rejuvenating poses are just what you need. Grab a yoga bolster (or rolled up towel), yoga blocks and a soothing playlist like this one to get started. Then, try one or all of these postures that help to banish stress.

Legs Up The Wall

Place a bolster a few inches away from wall. Lie faceup with pelvis resting on top of bolster with tailbone hanging off the edge slightly. Lift legs straight into air, resting them against wall. Extend arms out to sides at shoulder height and bend elbows to create 90 degree angles with palms facing up (as shown). Remain in this position for three to five minutes.

Reclining Bound Angle

Place a bolster lengthwise along mat and sit in front of it. Lower torso to ground, so back is resting on bolster, and bring soles of feet to touch, while allowing knees to open to sides. Place yoga blocks underneath knees and a pillow or blanket underneath head, if desired (as shown). Rest arms wide to the sides of body with palms facing up. Remain in this position for two to three minutes. (You can also use pillows and blankets in lieu of yoga blocks if you don’t have access to those.)

Propped Bound Angle

Sit tall with soles of feet together and knees open wide. Take a long, thinly rolled blanket and wrap it over tops of feet and loop it under knees. Allow spine to round and fold forward (as shown). Remain in this position for three to five minutes.

Propped Twist

Place a bolster lengthwise along your mat and sit in front of it. Bend knees and place feet flat on mat. Now twist legs and torso to right, lowering both knees to the right until right leg is touching the mat. Chest should be resting on bolster (as shown). Place head whichever way feels more comfortable. Remain in this position for one to three minutes, then switch sides and repeat.

Propped Chest Opener

Lie faceup with a long, thinly rolled blanket resting just below shoulder blades. Place arms to sides at shoulder-height with elbows bent, forming goal posts around head (as shown). Rest legs in a position that feels comfortable to you. Remain in this position for three to five minutes.

Propped Savasana

Lie faceup and place a thinly rolled blanket under knees. Legs should be extended away from body with feet slightly wider than hip-distance apart. Rest arms out to sides in a “V” position with palms facing up (as shown). Remain in this position for three to five minutes.

Yoga Photos Courtesy of Alexandria Crow

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5 Tests That Will Measure Your Strength

xtreme : February 25, 2015 6:10 pm : Uncategorized
See how you match up to these standards

If you’ve ever spent any time on Internet fitness forums, it’s pretty easy to feel like every guy in the world is stronger than you are. You’ll read about how “any bro who lifts” should be able to bench press more than 300 pounds and deadlift at least 500.

But look around most gyms, and those definitely aren’t the norms. And if you’re not attaining those numbers, it’s certainly not an indicator that your workout isn’t working, or that you’re weak and unhealthy.

Of course, it can still be helpful to have numbers to strive for. “If you never measure yourself objectively, you’ll never actually know how fit you are or how to improve,” says James Sjostrom, SFG, owner CrossFit NRG in Salt Lake City, Utah. The bonus: Making performance your goal often comes with a positive side effect of weight loss and muscle gain, says Sjostrom.

That’s why we asked several top strength coaches to give us a way to gauge our current performance. The ratings are simply based on how each coach would rank someone’s strength in a specific movement, and range from “below average” to “extraordinary.” Which will give almost any guy room to improve.

Except on Internet forums, where everyone will no doubt score “extraordinary” across the board.

TEST 1: THE 3-MINUTE PUSHUP TEST

Devised by Martin Rooney, creator of the Training for Warriors system, this test is simple: Do as many pushups as you can for 3 minutes straight, resting as needed. The pushup challenge is a fantastic way to test your upper body strength and endurance of your core, chest, and arms,” says Rooney. And since it doesn’t involve equipment, you can do it anywhere, anytime—he recommends revisiting this diabolical task every 6 to 8 weeks to assess improvement.

Rooney’s Rating Scale

Below average: Less than 54

Average: 55-74

Good: 75-99

Excellent: 100-110

Extraordinary: More than 111

TEST 2: THE DEADLIFT TEST

Used by StrongFirst team leader and CrossFit gym owner, James Sjostrom, the deadlift test is quick and to the point, but it’s not easy. Sjostrom suggests testing your one-rep maximum—as much as you can lift once—to gage the strength of your hips, glutes, and hamstrings, which are often neglected in favor of the muscles you can see in the mirror.

Sjostrom’s Deadlift Scorecard

Below Average: Less than bodyweight

Average: Bodyweight

Good: Bodyweight every minute, on the minute for 10 consecutive minutes

Excellent: 2 times your bodyweight

Extraordinary: More than 2 times your bodyweight

TEST 3: THE CHINUP TEST

 “For guys at my facility, 75 percent of the time, testing chinup ability serves as a rude wakeup call that they’re not as strong as they think,” says Gentilcore, who likes to use a 3 rep-max chinup challenge with his clients to assess their strength as it relates to their bodyweight. If you’ve never tested your 3-rep max for chinups, and you’re cranking through bodyweight reps easily, Gentilcore recommends adding 10 to 20 pounds each time you perform a set. Rest 3 to 4 minutes between each set, and keep adding weight until you can’t perform 3 reps in a row anymore. This will give you a better idea of where to begin your test from next time.

Gentilcore’s Chinup Challenge 

Below Average: 0 to 1 reps at bodyweight

Average: 3 reps at bodyweight

Good: Bodyweight plus 10 pounds

Excellent: Bodyweight plus 25 pounds

Extraordinary: Bodyweight plus 50 pounds

TEST 4: THE SQUAT TEST

Chinups aren’t the only way Genilcore assesses his clients. He also relies on a squat test to measure pure strength in the glutes, quads, and core—the most powerful muscles in your body—and he adds some serious weight. Using his 3-rep max system, Gentilcore recommends starting with a weight you’re confident you can lift at least 3 or 4 times (but not a lot more). Rest 3 to 4 minutes. Then add 5- or 10-pound plates on each side to increase the load, and repeat until you can no longer perform 3 reps in a row. The weight you lifted just before your breaking point is your 3-rep max.

Gentilcore’s Squat Assessment

Below Average: 75% of your bodyweight

Average: Bodyweight

Good: 1.25 times your bodyweight

Excellent: 1.5 to 1.75 times your bodyweight

Extraordinary: More than 1.75 times your bodyweight

TEST 5: The GETUP TEST

The Turkish Getup is not a basic, one-step move; however, it is what Dan John, strength coach and author of Mass Made Simple, considers a foundational movement because it helps to draw out issues that and point to gaps in athletes’ training. Relying on proficiency in a push, hinge, and pull, the getup serves as a litmus test for functional strength, says John, who created an unconventional way to test your getup. Try balancing a full cup of water on the fist of your extended arm—you’ll be surprised how laser-like your focus becomes. Stay steady or you’ll be wet—and embarrassed.

Dan John’s Getup Gauntlet

Below Average: ½ getup, no weight

Average: Full getup, no weight

Good: Full get up with water cup

Excellent: Full getup with a 16kg kettlebell

Extraordinary: Full getup with a 24kg ketttlebell

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3 Eating Rules Bodybuilders Use

xtreme : February 16, 2015 7:16 pm : Uncategorized

Never Skip Breakfast
It’s the most important meal of the day for building and maintaining muscle, says Jose Antonio, Ph.D., CEO of the International Society of Sports Nutrition. The longer you go without eating after you wake up, the longer your body remains in fasting mode, making it more likely that your muscle will be broken down and used for fuel. Eating as soon as possible after rising in the morning ensures that won’t happen.

Eat Protein and Carbohydrates After a Workout
After exercise, your muscles are primed to take in glucose and amino acids. Researchers at the University of Texas Medical Branch found that you can speed muscle growth by consuming 6 grams of essential amino acids (the building blocks of protein), or about the amount in 12 ounces of milk. Add carbohydrates to the equation, by drinking chocolate milk, and you will speed up muscle repair, says Antonio.

Take a Daily Dose of Creatine
Exercise scientists at the University of Hawaii found that older men who took creatine increased muscle, strength, and power after just 7 days of supplementation. “Creatine is the single most effective supplement in existence, and it has no harmful side effects,” says Antonio. One 5-gram serving per day will do the trick. We like Power Creatine from Champion Nutrition ( for 1,000 grams; champion-nutrition.com).

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13 Mental Health Benefits of Exercise

xtreme : February 12, 2015 6:19 pm : Uncategorized

Posted: 03/27/2013 8:37 am EDT By Sophia Breene

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Many people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course, get a rockin’ bod, but working out has above-the-neck benefits, too. For the past decade or so, scientists have pondered how exercising can boost brain function. Regardless of age or fitness level (yup, this includes everyone from mall-walkers to marathoners), studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships and lead to a healthier and happier life overall.

1. Reduce Stress
Rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!

2. Boost Happy Chemicals
Slogging through a few miles on the ‘mill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed. For this reason, docs recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Don’t worry if you’re not exactly the gym rat type — getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.

3. Improve Self-Confidence
Hop on the treadmill to look (and more importantly, feel) like a million bucks. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth. How’s that for feeling the (self) love?

4. Enjoy The Great Outdoors
For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more. Find an outdoor workout that fits your style, whether it’s rock-climbing, hiking, renting a canoe or just taking a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why book a spa day when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?

5. Prevent Cognitive Decline
It’s unpleasant, but it’s true — as we get older, our brains get a little… hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45 Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of thehippocampus, an important part of the brain for memory and learning.

6. Alleviate Anxiety
Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise (intervals, anyone?) can reduce anxiety sensitivity. And we thought intervals were just a good way to burn calories!

7. Boost Brainpower
Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance. Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known asBDNF) in the body, believed to help with decision making, higher thinking and learning. Smarty (spandex) pants, indeed.

8. Sharpen Memory
Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampusresponsible for memory and learning. For this reason, research has linked children’sbrain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed thatrunning sprints improved vocabulary retention among healthy adults.

9. Help Control Addiction
The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, sex, drugs, alcohol or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food and sex). On the bright side, exercise can help in addiction recovery. Short exercise sessions can also effectively distract drug oralcohol addicts, making them de-prioritize cravings (at least in the short term). Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.

10. Increase Relaxation
Ever hit the hay after a long run or weight session at the gym? For some, a moderate workout can be the equivalent of a sleeping pilleven for people with insomnia. Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep.

11. Get More Done
Feeling uninspired in the cubicle? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers. While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’scircadian rhythms.

12. Tap Into Creativity
Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to two hours afterwards. Supercharge post-workout inspiration by exercising outdoors and interacting with nature (see benefit #4). Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.

13. Inspire Others
Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy. Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actuallyraise athletes’ tolerances for pain. Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!

Working out can have positive effects far beyond the gym (and beach season). Gaining self-confidence, getting out of a funk, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

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Never Miss Another Workout

xtreme : January 15, 2015 4:47 pm : Exercise Tips, Weightloss

Don’t let your motivation fade. Here are five simple ways to adhere to your workout routine and get results you’ve always wanted

 Nearly two out of three gym memberships go unused. Don’t let yours be one of them. Stick to your fitness plan with these five easy ways to boost motivation.

Change Your I.D.
The more closely you associate with your personal identity, the more likely you are to make sweating a part of your daily routine, according to an international team of U.S. and Canadian scientists. You’ll also be less likely to let workouts slide.

Pepper your day with casual clues—sneakers by the front door at home, a gym bag in your car, a water bottle on your desk at work—as reminders of the importance of exercise, and how great you felt after your last workout. Positive exercise memories have been found to be a Simple Trick That Will Make You Want to Work Out Right Now.

Check In Often
People who reported their progress to others are more likely to stay with a training plan. But that reporting doesn’t have to be face-to-face, according to research in the Journal of American College Health.

The study authors found that logging fitness activity online for others to see inspired as much motivation as regularly working out with a group. Log your own progress at Men’s HealthPersonal Trainer.

Fine Yourself
Would you be more likely to go to the gym if you had to fork over $5 for skipping it? If the answer is yes, you’re not alone, according to a handful of studies and the creators of Pact, a clever smartphone app that has users “check in: at their gyms via GPS and charges them for missed workout. Each week, money is pooled from the non-exercisers and distributed among Pact users who have managed to hit their workout goals.

Partner Up
If you work out with a buddy, make sure he’s in similar shape, suggests a study in the journal Science. Participants who exercise with partners similar in BMI, age, and fitness leverl were more than three times as likely to stick with their fitness plans as those with less compatible partners.

Whatever you do, don’t work out with someone much fitter, say scientists. That sets unrealistic goals and undermines motivation. Read more on the 4 Worst People to Work Out With.

Think Smaller
Large goals can seem unattainable. Instead, focusing on incremental victories can bring better results, report scientists in the Journal of Consumer Research. So rather than dwelling on the 15 pounds you want to lose, think about doubling your current 3-pound loss.

Once you’re close to your ultimate goal, zero in on the small remaining steps. Being aware of your progress can increase your drive to work toward your goal.

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Commit to be Fit for 2015!

xtreme : January 5, 2015 4:08 pm : Uncategorized

Join Fitness Elite for Women as well as other local San Clemente gyms, studios and business for a day of fun and activity. Attend one of the FREE workouts (Fitness Elite will be teaching Tae Bo at 10am) or enter for one of the awesome raffle prizes…all while learning about healthy, active lifestyle opportunities in San Clemente. Fitness Elite will also be raffling off a 1 year membership, so tell all your friends! Start your 2015 off right!

 commit to be fit

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It’s Not All About Pain: 5 Metabolic Workout Myths

xtreme : December 31, 2014 5:33 pm : Exercise Tips

Metabolic training is fast, furious, and effective. But are these ‘metabolic workouts’ all they’re cracked up to be? Here are five things you should keep in mind before starting.

You probably have a friend who looks amazing thanks to an intense workout plan—whether he used series of follow-along DVDs, signed up for boot camp classes, or joined a trendy hard-core fitness group. And that’s not surprising. Work hard, and you’ll see results. Rocket science, right?

But just because something works doesn’t mean it’s your best option. Or even that it’s a good option at all. These intense workout plans all include a type of training called “metabolic training.” Its goal is, in short, to increase your metabolism. That means you’ll burn fat not only during your workout, but at work, in your car, even while you’re sleeping.

How does it work? In a typical metabolic-style workout, you’ll do resistance exercises at a fast pace, usually with some short rest periods between each move. For example, you’ll perform squats continuously for 20 seconds, rest for 10 seconds, do pushups for 20 seconds, rest for 10 seconds, and repeat that cycle for a total of four minutes.

Only four minutes? That’s right—metabolic workouts are fast. That’s part of their appeal. In a study from Azusa Pacific University, subjects who did a 4-minute routine similar to the one above burned 63 calories during the workout and an additional 297 calories afterward.

There’s a reason this type of training is so popular right now: It works. If you want to lose body fat, it’s the best type of exercise you can do. But metabolic training is a relatively new arrival to the fitness mainstream. And as any first-gen iPhone user knows, it takes a while to work out the kinks.

So with the help from the country’s leading metabolic training experts, we’ve busted the top 5 metabolic training myths.

Myth 1 /// Endless Jumping Exercises are Great for Fat Loss!

OK, jumping exercises are great for fat loss. “But they’re terrible for your joints,” says B.J. Gaddour, C.S.C.S., the creator of the Speed Shred DVD series. “Take a look at the testimonials for some of the intense workout plans. You see people with bands around their knees from knee injuries.”

Instead of jumping on and off a box with your feet together, try this: Jump onto a 12- to 20-inch box with both feet. Then step off the box one foot at a time.

“This gives you all the power and fat-loss benefits of a jumping exercise without destroying your joints,” Gaddour says.

Myth 2 /// You Should Feel Exhausted at the End of Every Workout

Go hard or go home? Hardly. “We’ve begun to value how ‘extreme’ a program is more than the results it can produce,” says Martin Rooney, C.S.C.S., author of Warrior Cardio.

“But if you’re so sore you can’t move for days, you can’t train and you’ve damaged your body in a way that makes it more difficult to recover.” When you’re done, it should feel like you could do one more set or go for a couple more minutes. Leave some gas in your tank.

Myth 3 /// You Need to Work Out Every Day if You’re Serious About Losing Weight

“You don’t get any results from training,” says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness in San Clarita, California.

“You need training plus recovery to get results.” Avoid exercising more than two days in a row. “Two days on, one day off seems to be the perfect recovery for most people,” Cosgrove says.

Myth 4 /// The Faster the Move, the Better

A metabolic exercise doesn’t have to make you out of breath to be effective, Gaddour says. Why? Resistance training is a great way to increase your metabolism. One study found that the metabolic boost from a full-body weightlifting session lasted for 72 hours.

A must-try move: The hip hinge and row. “It works nearly every pulling muscle in your body, particularly your hips and shoulders, which are the most metabolically active tissues you have,” Gaddour says.

Myth 5 /// Technical Exercises are Good Additions to a Hard Workout

Some popular programs call for high repetitions of technical exercises like cleanssnatches, and overhead squats—even when you’re exhausted. The problem: “With these exercises, your form will fail before you ever get a metabolic response,” Cosgrove says. That’s why Cosgrove likes what he calls self-limiting exercises. These are exercises that, once you’re fatigued, you simply can’t do anymore.

by Amy Rushlow, Men’s Health 

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What is Suspension Training or TRX?

xtreme : November 25, 2014 7:06 pm : Uncategorized

We have recently added amazing Xtreme Group Fitness classes to the gym schedule. These classes combine suspension training, balance and cardiovascular exercises. So what exactly is suspension training or otherwise referred to as TRX training? Here is how www.trxtraining.com explains!

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Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.

It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to complete 100s of exercises.

Workout Using the Suspension Trainer 

The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises.

You’re in control of how much you want to challenge yourself on each exercise – because you can simply adjust your body position to add or decrease resistance.

The TRX Suspension Trainer:

  • Delivers a fast, effective total-body workout
  • Helps build a rock-solid core
  • Increases muscular endurance
  • Benefits people of all fitness levels (pro athletes to seniors)
  • Can be set-up anywhere (gym, home, hotel or outside)
  • By utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines costing thousands of dollars.

Used By Trainers, Athletes and the U.S. Military
Thousands of people at all fitness levels now train on the TRX: From everyday people who just want to feel and look their best to some of the world’s most elite athletes. The TRX is used routinely by all four branches of the military, and can be found in the locker rooms of:

  • Major League Baseball teams
  • National League Baseball teams
  • UFC fighters
  • Olympic-level cyclists, swimmers & runners

See original article from trxtraining.com HERE.

 

Interested in trying an Xtreme Group Fitness class? Talk to someone at the front desk or sign up for a class.

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Start Your Day With a Well Rounded Breakfast

xtreme : November 10, 2014 4:28 pm : Uncategorized

healthy-breakfast

Isn’t breakfast wonderful? Not only is it delicious and full of so many of our favorite foods, but you can also use it as a tool to lose weight. Want to know how? We’ve enlisted the expertise of two nutritionists—Stephanie Clarke, R.D., and Willow Jarosh, R.D.—to share the perfect formula to make a scrumptious and satisfying breakfast that will help you lose weight. Follow their advice below to start seeing results.

Calories Aim for a range between 300 and 400 calories. If you’re trying to lose weight, stick with the 300 to 350 range. And if you’re trying to maintain weight—especially if you’re working out—shoot closer to 350 to 400 calories.

Carbs About 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies.

Protein About 15 to 20 percent of your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk, nuts and seeds, and whole grains are great sources.

Fats Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for monounsaturated fats—such as olive oil, nuts and seeds, and avocado.

Fiber Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about 6 grams, but it’s okay to go above that, as long as it doesn’t bother your digestive system. Berries, pears, apples, greens, and other veggies, nuts and seeds, and whole grains can help you reach that goal.

Sugars If you follow the equation for carbs above, then you won’t have to worry about going overboard on sugars, especially if you’re eating a combination of foods like fruits, whole grains, and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed 6 —that’s about 1.5 teaspoons worth of any sweetener (white sugar, brown sugar, maple syrup, honey, or agave).

Timing Ideally, you should eat breakfast within 30 to 60 minutes of waking up. If you’re not keen on eating anything big first thing, split this meal up into two parts: have something light close to waking up and the other half about an hour and a half later. This also works well if you’re a morning exerciser and prefer not to have a full stomach while you work out. If you’re exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit and toast) prior to working out and the more protein-centric portion afterward.

Find the Original Article on PopSugar.com

Written by Jenny Sugar 10/31/14

 

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FREE WEEK PASS OFFER!

xtreme : November 5, 2014 4:07 pm : Uncategorized

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