fat loss – Page 10 – Dre Fitness

June 13, 2015

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3 Powerful Books about resistance training for strength and fitness

This is a short list of strength training resources to help you earn real, lasting results for your body

(don’t be like this guy)

Drop the magazines

Benefits of resources for strength training:

More understanding of the human body and especially the muscular system
Principles of form and technique to enhance gains and help you prevent injuries
An emphasis on gaining real, functional strength as opposed to bulky muscle

Knowledge is power so check out these training resources…

1. Strength Training Anatomy, 3rd Edition, Frederic Delavier

Engage the muscles fully. This information will help you understand how to both target and balance your muscle groups. This is one of the first strength books to read as the illustrations and pictures really help you make sense of the exercises. A very useful resource.

2. Starting Strength, 3rd Edition (Barbell training)

Mark Rippetoe puts a lot of energy into his coaching. He advocates the top 3 movements: Squat, deadlift, and press. The idea is that when you gain strength in squat, deadlift, and presses, then you will have strength that carries over to everything! This book supports the ‘hips go back’ approach for lower body training and emphasizes the importance of hip drive for power.

3. Strong Curves: A Woman’s Guide to Building a Better Butt and Body, Bret Contreras

For strength and conditioning from a hip perspective, Bret Contreras is looked to by many as an expert. As a researcher, he’s plugged electrodes onto all different areas of the body to gain scientific knowledge of which exercises activate certain muscles more than others. Then, as a coach, he’s taken that information and helped many people (especially women) gain strength in the glutes and overall body. A fantastic must-have resource for female lifters (and those who train them).

Stay tuned…

I’ll write more about how to design a workout, the principles of resistance training, and how the benefits of being on a program (in addition to other reader requests).

Read, run. Gain.

Thanks for reading…

Fitness Power of the Mind

June 11, 2015June 22, 2020

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Why I love rainier cherries

Hi, welcome to this holistic nutrition and fitness blog!

If you find the information useful, please press the follow blog button.

This is a quick article about the Rainier cherry

It’s about the health benefits of Rainier cherries. Advancements at Washington State University in 1952 led to people being able to enjoy this particularly delicious type of cherry. UW Dawgs all the way, and yet I can find a way to admire WSU’s agricultural game.

Washington potatoes is multi-billion dollar business, and fortunately I use my degree for fitness so I won't have to order from other UW alumni

I use my degree for fitness so I won’t have to order from the other UW alumni

Health benefits of Rainier cherries

Throughout central Washington, cherries are grown

List of Health Benefits: First, realize that all of these benefits relate to fat-loss in one way or another. The effects on the body are diverse, yet always inter-related.

Nourishing energy. Eating fresh is awesome and helps you enjoy a leaner life-style. A cup provides 90 very nutrient-dense calories.
Delicious. The sensations on the tongue are even enough to improve quality of life. Who needs a doctor when you’ve got these red-yellow cherries. Makes you feel good.
Anti-Diabetes effect due to high antioxidant value. Natural DNA-protective mechanisms become activated and expressed. Promotes healthy blood sugar metabolism so that your cells are signaled to burn body-fat for energy instead.

Enzymes and raw foods benefits

I believe a balanced diet includes raw foods consumption. Cherries contain bio-active ingredients which have beneficial effects in the cell tissue of the human body. Here is a list to share some of the benefits:

Anti-inflammatory
Anti-cancer
Anti-inflammatory
Anti-diabetic
Anti-obese

I am not really one to indulge, but today was my first Rainier cherry consumption of the season and I was popping em’ in my mouth.

Make sure to wash before ya eat!

PS dear readers, the Enzymes from cherries are catalysts for promoting healthy natural function. They are used to create meaningful cellular interactions that are able to light up cells with positive activity. Also, it is a seasonal item!

Check Rainier Cherry Prices on Amazon Fresh

Nutrients signal many important human genetic pathways. Antioxidants protect DNA in the body through the optimization of processes related to inflammation in the body, gut, and joints. Also the brain. Antioxidants manage inflammation.

Think of it as Anti-Aging because that is what it really is. Age gracefully my friends… meanwhile burn some fat and look great!

June 5, 2015

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What are the benefits of BCAA (Branched Chain Amino Acids) for Fat Loss?

This is a brief article to describe the potential positive effects of BCAA’s for fat loss.

Good supplements should be designed with effectiveness in mind. The physical components of essential amino acids are easily digestible using powder or capsule BCAA supplements. Many BCAA supplements contain little or no calories so it will add nutrient density to a calorie restricted diet.

Burning fat on a calorie restricted diet

This specific combination of essential amino acids provide energy and clean burning muscle nutrients.

Fat loss on a caloric restricted diet is more likely to be successful when it is low in sugar, alcohol, and processed foods. You should be plant strong as well.

When to take BCAA

There are several occasions but the best bang for the buck is around the workout period. So…

1. Take BCAA before/during/or/after the workout. I would take it about 15-30 minutes prior to a workout to let it digest. If I knew my workout was going to be long (more than 75 minutes), then I would sip on it to improve fitness gains.

2. During short eating windows and diet, BCAA can be a life saving nutrient for the good cells. In other words, say you decide to eat only between a 10 hour period in the day — you would probably lose weight. By consuming the BCAA’s during time of fasting (the other 14 hours), you will preserve cells which are capable of signaling the fat burning process. And let the fat burn baby.

Where to find it?

It’s everywhere.

Stay tuned…

Fitness Nutrition Weightloss Now

June 3, 2015

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Destroy fat with these three fitness tips

Fitness tips and techniques to burn fat faster

Here are a few tips to help you in the fat loss journey starting with…

1. Drink more water before meals

If you intend to burn fat, then the energy needs to be moving. Support the flow with H20. Water before meals is associated with fat loss in a study of adults.

2. Focus on the healthy internal gut bacteria

Kefir is a great example of a fermented food for fat loss and gut health. More than that, it can reduce allergic responses and make the immune system more efficient. Along with antioxidant effects, fermented foods provide powerful fat burning nutrients.

3. Run fast up hills (HIIT)

Running fast up hill is pure fat burn potential. Whether at first it is a jog, then a run until finally you decide to sprint. Getting up that incline is devastating for fat cells. The benefit of high intensity interval training is that MOST of the fat loss comes after the workout.

Fitness Nutrition Weightloss Now

May 21, 2015May 21, 2015

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Why is Recovery more important than workouts for Fat Loss?

Power up your workouts

Many people will reach a fat-loss plateau if their workouts have no progression. You need progressive resistance techniques. You must strive to do more physical work in a shorter time period.

The body always seeks to adapt, therefore the work is never truly done.

Challenge in new ways, kneeling cable pallof press for core strength and stability

Always strive for more, while understanding that recovery is even more important than your workouts.

You will burn more fat outside of a workout

By focusing on recovery, you will burn more fat in the day than you could ever burn during a one hour workout session. Here are some practical recovery trips:

RECOVERY TIPS

Consume lean protein and ideally a nutrient dense carbohydrate within 0-60 minutes post-workout
- example: eggs/beans, chicken/rice, protein powder/designer carbohydrate, etc
Move around and stay active
- stretches (especially dynamic stretches), bodyweight squats and hip bridges, going for a brisk walk, outdoor activities, jumps/leaps or sports
Consume lean protein at every meal
- feed the lean, simple as that
Prioritize sleep
- examples: drink relaxing tea after dinner, minimize exposure to light in the hours before bed, try a melatonin if you are forced into a different sleep schedule (such as shift work), naps
Hydrate with water
Eat living food with active cultures and live probiotic bacteria
- You want to support the symbiotic colonies that make your digestion even possible.
- Having a healthy gut ecosystem affects all things human (from the smell of your feet, reproductive health, and even whether you’re more likely to burn additional fat)
- Other option is eating pre-biotic (food that is pre-curser to the natural bacteria present from birth). Examples: ginger, banana, onions etc
REMEMBER: Muscle groups can take between 12-36 hours to recover and a big part depends on your lifestyle factors

I would always kick your butt in a workout and leave you destroyed, but unless the recovery is a priority for you then we have to possibly limit the intensity of your workouts.