Health

Losing weight is peculiar puzzle for many as though they possess the desire and possibly the willpower, modern day lifestyle habits are a recipe for weight gain. This makes the problem of weight loss quite complicated for some but in-fact can be neatly summarised into establishing positive lifestyle habits.

 

By entrenching positive habits into your life over a three way period they will become engrained in your daily approach. The “trick”, if you will, is building a steady stream of habits that are compliance friendly and allows the individual a sense of accomplishment each day.

 

The following habits, once very common in our world but now seemingly lost, can be implemented with relative ease and have a pronounced effect upon weight loss goals.

 

 

Six steps to weight loss:

Step 1 – be active. Upon rising and prior to breakfast, perform a moderate amount of exercise. Whether that is chopping wood, performing maintenance functions in the home, basic mobility work and bodyweight callisthenics, moderate exercise upon rising and on an empty stomach is the fast track to weight loss. The following routine is perfect for home use http://usplabsdirect.com/blog/usplabs-iron-day-lose-weight-and-get-fit-in-your-home-gym.html

 

 

Step 2 – morning tonic and Green Tea. Consume a morning tonic of warm water, non-pasteurised honey (local sources) and a ¼ slice of lemon. Enjoy a cup of Green Tea whilst making breakfast.

 

Step 3 – enjoy a healthy breakfast. Ignore sections of the grocery store of packaged goods and cereals and stick with tried and true measures. Start with porridge (or similar choices such oatmeal or millet), farm fresh eggs, fruit (i.e. berries and avocado are a tremendous choice), water and coffee (black as always).

 

Step 4 – supplement accordingly to your exercise goals. This will be reflected in the above matters, such as consuming Modern during exercise and Anabolic Pump prior to meals that are greater in carbohydrates.

 

Step 5 – choose passive exercise. Exercising isn’t merely “what you do in the gym” but choosing to go for walks, riding a bicycle to the store instead of driving a car if possible but otherwise being more active.

 

Step 6 – be patient. Slow the length of your meals. Talk with friends or family and be patient. “This” is not a race to the end and if you rush through your meals you will lose out not only on your health but might get to that “end” quicker. Think about that for a bit.

 

Prepared by John Davies
Photo of Ashlyn Olivas. Please add Ashlyn’s page on Facebook and follow her on Twitter. Photo Credit: Larry Hernandez of “Just Shoot Me 808”

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

 

If there is a “secret” with respects to general dietary habits it is to not consider it restrictive but in-fact an opportunity to enjoy a better quality life. This might be the most challenging riddle of all dietary matters as most consider a proper approach requires  intensive macronutrient calculations, specialised pre-packaged meals and the like, which of-course is far from the truth.

 

A proper diet sees the returns the quality of life that was once so common and now seems like a satirical moment of nostalgia. The “convenience” of modern living has ushered in generations that know little of the backyard garden or fresh baked bread from your own oven, welcome’s the nonsense of drive-through windows, take-away and within the madness, watched the quality of life deteriorate

 

 

There is no convenience with obesity.

 

There is no “better quality of life” when you rushing through your day to the point you cannot sit at a family dinner table, need I say the blessing of the family dinner table, to enjoy a meal with those that matter the most.

 

This is where the health and fitness sector has hidden the truth from the public as beyond all the clever phrases for “diet secrets” used to garner the all-mighty sale, we as a society had a “better quality life” and through it away for “convenience”.

 

 
The truth is simple as a proper dietary plan returns us to a better time, a time of “simplicity”, of backyard gardens, of home cooked meals and taking time from your diet to relax. There is “restrictions” to your diet, within reason, when all your ingredients are healthy and wholesome and merely a series of “simple” guidelines to keep in mind.

 

From the selection of food, whether in your backyard garden or the nearby store, allow your day to slow down and enjoy the process of preparing the next meal. There is no need to pre-packaged seasonings, stay natural with your selection and add a selection of spices to your kitchen, use healthy marinades that are based with olive oil and preferably use herbs grown in your backyard garden or possibly a window sill.

 

Once your balanced meal is prepared, make sure all televisions and mobile phones are turned off as there is no game to be watched or one text message needed to be returned that is more important than your family and for that matter your health. Serve your meal on a proper sized china plate, as opposed to the oversized version that crept into our lives some twenty years ago. Do not heap food to be “full” but instead satisfy the old adage of “leaving a little on the plate” and therefore show moderation. Ensure each meal is served with a large glass of water, breakfast with green tea, and chew your food properly, not “shovelling” or “devouring” but taking the time to enjoy.

 

“Simplicity” is more that just choices of food but how you consider what is served on your plate, how you approach the meal and for that matter enjoy with family and friends.

 

That might seem like anecdotal commentary but as you dig deeper, each of these play an enormous role in helping you lose weight and live a healthier, more fulfilling life.

 

With simplicity comes fulfilment.

 

 

General “rules” of a diet of “simplicity”

• Enjoy your meal, as well as preparing, with family or friends as a moment of fellowship. This will have an enormous impact upon reducing stress and production of the hormone cortisol.

• Turn the phone and television off when you dine and enjoy the blessing of sharing the moment with others.

• Gluttony and sloth like tendencies are not admirable quality. This means do not pile food on top of each of other and equally use traditional size plates as opposed to the enlarged format of recent decades that has played a role in the obesity epidemic.

• Push away from the table and remember the notion of “leaving a bit on the plate”, which effectively means show moderation and respect for yourself.

• Eat healthy balanced meals with finely marbled meat, fresh vegetables, fruit sources (in essence all items of plant origin which naturally includes beans and whole grains). Proportions should be roughly the size of your palm and make use of natural marinades (i.e. olive oil).

• Prepare foods through broiling, poaching or steaming where possible and avoid the endless grilling and use of a microwave.

• Consume ten to fifteen vegetables each day as a minimum with emphasis upon cruciferous vegetables. With only 25% of the population eating enough vegetables this might be one of the most important considerations with our diet.

• Emphasise the quality of the meat, fish and produce sources. While more expensive than the cheaper alternatives, where possible make use of ethical and hormone / pesticide free ranchers / farms as well as local farms.

• Drink more water and eliminate sugar laced soft drinks completely. Never consume man-made items and yes that means no boxed items or soft drinks.

• The best snack food is straight from the earth. Eliminate packaged “snack” and instead choose fruit, nuts and olives.

 

 

• Start each day with this centuries old tonic. A simple blend of a few tablespoons of non pasteurised honey from local sources, one to two lemons squeezed in a glass of hot water every morning.

• Eliminate fast-food as it creates lifelong debilitating illnesses that may kill them before their time is due and is an insult to the blessing of the family dinner table.

 

Prepared by John Davies
Photo of Ashlyn Olivas. Please add Ashlyn’s page on Facebook and follow her on Twitter. Photo Credit: Larry Hernandez of “Just Shoot Me 808”

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

Despite the many claims and endless journals promoting complexities within exercise, it is relatively simple in theory for the broad majority of individuals. Once the individual captures the essence of a balanced exercise regime, along with a proper diet and supplement plan, results will follow.

Unfortunately that is “in theory” for as each of knows the complexity of modern living puts compliance to the test. Likely no group is challenged more in maintaining a healthy lifestyle and exercise regime that those whose work is physically demanding. Whether high quality affordable food is available in the workplace cafeteria is available or the workday leaves the individual physically exhausted, the task of exercise after hard days work is not easy.

However though improving fitness is naturally the responsibility of individuals, wise employers must address the matter to ensure a healthy workforce and equally lower the burden of healthcare costs. This issue is often missed within physically demanding work environments but in-fact a structurally key point for employers who wish to improve productivity, establish better long-term relationship with employees and improve their financial “bottom-line”.  Simply said, it makes sense to ensure employees at every level are fit.

To improve employee health, which ultimately will be of great benefit to a company from many levels it is important to implement a number of initiatives including.

• Shift available foods in workplace cafeterias to healthy food options and eliminate negative habit forming concerns. Undoubtedly such a move will prove controversial to many but failing to do so will see employee health continue to deteriorate and healthcare soar.
• Provide short exercise paid breaks within the workday. A properly designed regime will enhance dynamic flexibility and posture, thus reducing workplace injury, related healthcare cost and improve employer productivity. I warrant many will scoff at such an aggressive approach but failure to do so will only see productivity lower and healthcare costs increase.
• Provide an incentive plan that rewards employees for taking part in an exercise program. This incentive can come in many forms, whether paid membership fees or special bonuses but is clearly a “win-win” situation for both employer and employee.

Studies have shown that employers with proactive wellness programs reduce healthcare costs by approximately twenty-five per-cent with a near ten-fold rate of return on the investment. Quite naturally this does not shift the responsibility of exercise away from the individual but for those interested in modern workplace fitness, if not maximal health for those in physically demanding jobs the employer would be wise to implement. Let me stress the individual will still need to implement key approaches such as using “STS” model from the Renegade FIX™ to enhance posture as well as RED², in addition to maintain a diet of “simplicity” but this issue must be managed from both vantages.

Prepared by John Davies
Photo of Ashlyn Olivas. Please add Ashlyn’s page on Facebook and follow her on Twitter. Photo Credit: Larry Hernandez of “Just Shoot Me 808”
Second from the top photo: Jake Wooley

Tammy Bravomalo discusses her supplement stack.

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle (workout log 1, 2, 3, 4).

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

A quick review of the available information online from the exercise and fitness industry leaves you to believe losing weight in an intensely complex formulation of specific exercises with clever salesmanship (as well as an affiliate program to give it a “push) added to the mix.

Despite early criticism of my approach, in the last ten-plus years the industry has shifted radically and though many of my theories and exercise are now repackaged and accepted, I should also note that weight loss is not complicated and a simple formula of:

• A properly designed exercise regime that is balanced in all aspects of the Wheel of Conditioning
• The establishment of dietary principles that will not only accelerate fat loss but can be maintained through life
• Lifestyle changes to increase passive exercise and other participatory activities that will improve overall physical and mental health
• Supplementation that will accelerate fat loss in a healthy manner and shore up nutritional deficiencies that are now inherently a problem with food supply lines.

This four-pronged approach is “simple” with the one very major concern of “compliance”.

In theory, exercise, diet and physical activity are “simple” to suggest but very difficult to see full compliance, particularly in the event the individual in question is not accustomed to such a system.

This very basic notion is often missed by the exercise industry because the majority of the public does not consider fitness “fun” and rather a form of drudgery. Many of the adjectives that are even used suggest a form of punishment and while I might think of it being “fun” to walk through a hilly forest with sixty-five kilogram barbell on my back for thirty of so minutes, I am fairly certain the mainstream does not. There should be no secret to creating the “exercise addiction”, which is to accentuate the “fun factor”.

The secret to every successful program, whether a community “boot-camp” class or the closed-door practices in the highest level of sport, is “fun”. Whether you are playing hop-scotch on ropes (often referred to as “agility ladders”) or running with your team-mates whilst holding onto a rope (dare I mention before the world’s largest sporting spectacle, it is “fun”. Elite athletes have a unique common denominator to the children playing sport which is they do so for the love of the game. Make exercise fun with what ever you do

Tammy Bravomalo discusses her supplement stack.

Using basic regimes (i.e. Fat Loss with Complex Training, Fat loss with bodyweight training, Complex Training for Fat Loss with home based training) that stress complex work will have a dynamic effect upon total body development and with the development of “exercise as a fun habit”, will contribute to a long term approach to a healthier lifestyle. Along with days that stress recovery (Modern Recovery Day,  Recovery Training Day) as well as work threshold development, the individuals weight reduction plans will be met, particular when met with a proper diet ((see “simplicity”) and supplement plan ( Modern, Super Cissus, Yok3d and PowerFull as well as Anabolic Pump and more direct fat loss items Recreate and OxyElite Pro).

Effective and simple, yet as always results will come down to the thirst for success, to which I remind you, there is but one direction to go and you must attack, attack, attack!

Prepared by John Davies
Photo: Chad Shaw and please show your support by adding his Facebook page
Second from the top photo of Ashlyn Olivas. Please add Ashlyn’s page on Facebook and follow her on Twitter. Photo Credit: Larry Hernandez of “Just Shoot Me 808”

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle (workout log 1, 2, 3, 4).

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

The perversity of the modern health and fitness industry is that while more is spent on this area than in history the mainstream public level of obesity skyrockets. Yet the greater irony is that while the health and fitness industry has done little at stopping the epidemic, the public still looks towards them for solutions.

This is doomed for failure because most of the exercise industry is not about health and fitness but rather about selling products to a desperate to reverse the trend.

The answer to weight loss and general health is unlikely to be seen in the majority of present-day health and fitness industry but rather our past where improving the quality of life is the mandate.

This notion of “improving the quality of life” is the ultimate of short-cuts as it bypasses all the sales pitches from this era’s snake-oil salesman and instead goes to the gist of the matter.

The challenge of weight loss and let me stress it is a mighty one, is that modern living goes completely against the grain of a high quality life and the resulting day-to-day existence gives rise to weight gain.

Successful weight loss will require lifestyle changes and while I ramble a few points with each of these articles please note they could take months if not years to implement. Many of these changes will counter entire patterns of behaviour throughout your life and while they seem easy to review, compliance will be a challenge.

Further to yesterday’s article, add the following approaches to your “to-do” list today. Mark each one down and stay in line throughout the balance of the month and within three to four weeks they will likely become habitual.

• If you are under thirty to forty-five minutes by walking to work or the store, presuming in a safe environment, walk. Walking is a tremendous form of exercise but is not resigned to the ever-present treadmill. Leave the car keys at home, save on expenses and walk. If shopping, talk a recyclable bag for your goods or backpack and make it a healthy stroll. If that is not possible, during your lunch hour at work go for thirty minute walk and follow with a modest stretch. You will not only burn calories but will be more productive at work.

• Drink more water and say good riddance to soft drinks. Water consumption is dreadfully low which creates havoc on a variety of physical needs and en masse needs to be increased. Make sure it is served with each meal and as you slow your pace of eating down, consume water throughout while enjoying fellowship over the dinner table with family and friends.

• Stop exercising and have fun with inexpensive, if not free mediums. Whether you enjoy playing recreational sports or exercise in the comfort of your own home be active and have fun. Fitness development such as bodyweight callisthenics with general physical preparation and postural holds in DMC™ are tremendous for weight loss and strength development while RED² and static range of motion work will assist overall flexibility and help you on the road to living a pain-free life, yet each involves no equipment or costly gym memberships.

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

Prepared by John Davies
Photo: Tammy Bravomalo

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk