My Breakfast

The Breakfast Of Champions!

 

Now let me explain whats going on here :)

1. I cut up a banana and add that along with a handful of blackberries, raspberries, and cut up strawberries to a bowl and add 1 serving of oatmeal on top. No need for sugar here...berries provide the sweetness! Oatmeal and berries are crucial in a healthy diet (fiber, whole grain, vitamins, etc)

2. 2-3 Eggs depending on my workout that day. Excellent source of Vitamin D and protein!

3. About 15 mins before i eat this (usually when i start prepping everything) i drink my 16oz of water followed with a protein shake!

 

High Carb VS. High Protein Diet

Genetics play a big part in this role because some people need more carbs then protein in their diet to lose weight and others the opposite. Most hospitals can do it, even though its not free, if its something your serious about then i would take a look into it. Or you can just do the trial and error. Try one for a week and see what results you get, then try the other the next and see which one is better. Personally i need more protein to keep my mass because i have bigger muscles, i want to shed fat and still gain muscle so i still want to consume carbs, just at the right times. Example, i drink a creatine drink 30 mins before i lift weights because that has high carbs in it for to give me a good workout, pumping iron burns fat in the process while using some of those carbs as fuel, after wards i take a creatine drink and whey protein so that way i take in more protein because protein after any kind of exercise helps the body burn more fat period! Protein is burned better through the body, helps maintain appetite control, and helps lead to a better physique over time. Also taking 1g of protein per lb of body weight is suggested if you wish to obtain/gain muscle while loosing weight. Best times to eat carbs are earlier in the day so they get burned up as fuel, but some people's needs may be to eat more carbs then protein just because of genetics. People who need more carbs are usually more lean already trying to bulk up so they need more carbs to be burned off as energy rather then protein burned off to gain muscle mass. So in conclusion you need to figure out which diet is better for you. Regardless, you still need to consume at least some protein and/or carbs in your diet. 

The BEST type of diet is the Mediterranean diet, which is high in lean meats like turkey, fresh fish, tons of green vegetables, olive oil, pasta, wine, nuts, and fruits. People who follow this diet have lower body fat, leaner muscle, live longer lives, and are more healthy over all. This last diet was just an FYI, if your interested ask me more.

 

 

Start Today! Change your life for the better, whether it be for you, your child, or a loved one, make the change to become more fit and live a healthier lifestyle and you will live longer. Everyone wants to look good in the summer why not workout now, get in shape, if your not where you want to be at by summer time, keep working at it, keep up the lifestyle and continue through winter and by next summer you will be where you want to be. Don't stop there because you'll want to look good next summer so maintain your body that way you don't have to workout 24/7 to get where you want. Boxing, kick boxing, MMA classes are really good if they offer them at your gym to get started because they will get your cardio way up and you will burn tons of calories while shaping your muscles.

Sportings

 

Things Like Skiing can burn 300 calories in up to 30 minutes, it's fun, a great workout, and helps gets those killer abs. You don't always have to just workout, if your on vacation and your going skiing for example, thats a great workout. Also there's swimming in the pool of a hotel, or going for a quick run or long walk around a cool city your in instead of taking the car everywhere. This is all part of a healthy lifestyle, so you can live and be active as you get older!

Supplements I am Currently Taking

I approve because they sure as hell are working!

An intense thermogenic from Gaspari a very trusted and respected company I have used from before. No caffeine like other thermogenics, helps crunch appetite, boost metabolism, and give me energy for my 2 a day workouts.

A Very good whey protein that I take 3 times daily to help keep my muscle mass during weight loss and to also gain more weight and stronger, bigger muscles. Also try and take 20 mins before a meal to help me not eat as much and great for after cardio because high protein meal after cardio helps boost fat loss. Also weight lifting for protein synthesis.

 

Lastly, good ol' creatine. This I started taking before and after weight lifting, not cardio. Helps give me a boost and I can definitely feel the difference, I am more sore after workouts because I am lifting more and knocking out a few more reps. Even though i don't use it after cardio, creatine is great for cardiovascular gain. Helps you push more and be able to do more physically. 

New Friendly Fit Blog

Check him out, Andrew Pruitt also likes to live a healthy lifestyle and gives good hints!

ANDREW PRUITT BLOG 

An Easy Switch

From White Bread, to Whole Wheat/Whole Grains.

 

Whole grain breads are way better then white bread and really don't taste bad at all, i think it tastes better. Whole wheat breads contain more fiber, less carbohydrates, and necessary in a good diet. This is an easy switch to make to help you lose weight, higher fiber diets help you lose weight. High whole grain diets help you lose weight, eating more fruits as your sweets for the day help you lose weight. So try doing this today!

You Can Make/Try:

1. Whole Grain Pancakes

2. Whole Grain Waffles

3. Oatmeal

4. Cheerios

5. Whole Grain and Wheat Breads

and adding blueberries, strawberries, banana's, and/or wild berries to these they help make a great little meal.

 

Almost here..

So Be Prepared

 

It's not that far around the corner, so you better get to your new year's resolutions and start working out..you want to be proud of your body when the beach time hits, so get to it! NO EXCUSES!

Green Tea.

..Great for helping Lose Weight and Healthy for the body. It contains plenty of anti-oxidants which are amazing during these cold weather times. They also help speed up your metabolic resting rate, which helps burn fat. So try some today!

No Excuses ...

EVER!

 

Get out and run or exercise no matter where you are.

 

Why Are We

So obsessed with having abs or thinking abs are the definition of completely fit?! 

 

Well having abs does mean that you have lower body fat, it does not mean that the person is totally fit because I have met people with abs but couldn't run more then 2 miles. I have people constantly asking me, I just want abs, how do I get abs..blah blah! 

Also people just find abs sexy and everyone wants them so you have to work for them and eat good to get them.

It's fairly simple, its how determined you are to get them. You don't have to do 500 crunches or other different ab workouts. Eating right is more then half the dilemma here. You need to stop eating all the fatty foods and soda that pack on sugar and trans/sat fat that gets stored in your stomach. Combine that with going for a 1-5 mile run everyday and doing some ab workouts 3 times a week, not everyday because you will over exert the ab muscles and counter act the results. So try doing this for a month and i bet you lose belly fat and if  your close to abs you will have them showing. Ill post some good ab workouts later.

Breathe Right..

 

Breathing properly is important when your running and doing other exercises. In through the nose, out through the mouth. When your running or working out and feel drained, try this before quitting...take a deep breathe in and out, it slows the heart rate down a little and gets the blood brand new oxygen.

Meal Replacement Shakes

 

I don't really recommend meal replacement shakes to lose weight unless you are fully committed and have self-control. Most people will drink a replacement shake and not feel full and continue to eat, so in turn, they over eat. If you can control yourself, allow the shake to fill you up, then by all means, go for it.

Run. Just Do It ™

 

Not a big fan of running, or just don't like to run because it's not your strong point? Well you may want to start trying it out, and training more. Running is very crucial in being fit, losing weight, and living a healthy lifestyle. There are different types of running, both kinds are good, both have their benefits. 

1. Long Distance Running

2. Fast Sprint Running

Long distance running is good for your heart and cardio. Running a long distance burns calories, not the most amount but burns the fat calories that you want to get rid of, as where if you enjoy cycling that uses carbohydrates.  You want nice ripped or toned abs? Well running is a big factor in that, running helps you lose the fat calories around your stomach and helps build your abs because legs and abs are the big muscle groups being used here. Going for a long run can consist of running up hills, mountains, streets, anywhere! Running on uneven surfaces are the best because they make your body work harder then the normal flat plane surface. Having good cardio and a good heart is crucial when getting older, you want to live forever right, well here is the first step!

Fast sprint running is very good also. You may not be able to run very fast for very long, but that's ok. Most people can't run like that. When going for a jog/run, pick a spot out in the distance (around .10 mile or so) and sprint that as fast as you can, pushing yourself. Now every quarter mile or so do a sprint like that. This is a very good workout. It is straining your heart to pump more blood so your heart gets stronger, your cardio builds up way more then just a steady run, you become faster, and you burn more calories. 

Before and After going on a run it is very important that you stretch! If you skip this, you could hurt your muscles, not only that, if you don't stretch your not getting all the results from the run that you should be getting.

Breathing In through the nose, out through the mouth is the best breathing technique and is best for the body. While your running, if you feel like your about to stop because your breathing to fast and your getting tired, keep running, shake your arms out, and take a BIG deep breathe! This will bring new oxygen into the muscles and help the muscles keep going.

Fuck a Diet, It's A Lifestyle

 

You Choose Your Life, How Do You Want To End Up?!

Fruit

 

BREAKFAST, LUNCH, DINNER!! 

Relaxi'N Thursday's!

We all need to recover when working out. Over working your body will negate your results of trying to get toned, lose weight, or build muscle. Your body needs a day off, so go for a walk or something and make sure to eat right since you won't be burning as many calories!

Women Were Right About One Thing....

And that is that the small things matter most. Lets take a mid-day snack for example. You drink a Pepsi/Cola and combine that with a bag of chips and/or a honey bun from the vending machine. That Cola has 150 calories, bag of chips about the same, honey bun about 300. Total that's roughly 600 calories for a snack, not a meal. That's not counting the saturated and trans fat, and carbohydrates. Just alone, this little snack would cost you about an hour and a half on the treadmill, if your actually trying to burn and not just walk. Why not have a banana, apple, or orange and drink some water. Water doesn't have taste or your not a big fan, get the 0 calorie flavored water. As I was saying about the small things mattering most, this one day you had a snack that cost you 400-600 calories. Let's just say you do that 2-3 times a week, that's roughly an extra 1000-1200 calories a week and 4000-4800 calories a month. If your target weight loss for the month was 5lbs, that little extra snack cost you over a lb (roughly 3500 calories is a lb). So that's just 1 more lb you have to work off in order to reach your goals. So think before you reach for chips, soda, honey bun, or whatever else and thing smart. A banana and some flavored water offer nutrition and roughly 100 calories. =]

Creatine

 

Creatin, good for the body! Especially in men. Not only is cell-tech very good in muscle building if your trying to get toned and bigger muscles but also studies have shown in men only it is good at helping your cardio. Weird?! I know, but its true. If your serious about weight lifting and getting stronger, get your creatine at wal-mart, GNC, vitamin world.

Yoga Is For Everyone..

 

Come on guys, its the 21st century. Most guys think yoga is for girls and/or is gay. But lets really look at the benfits.

1. better flexibility

2. more flexible for working out and sex

3. uses muscles in your body you don't normally ever work out

4. relaxes your body, mind, and spirit

5. helps you get toned if your trying to get those abs

6. help with better health now and later in life (blood flow, diabetes, back bone, etc)

Now, if those aren't good enough reasons to at least try it out, then your lose.