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Merry Fitness And Happy New Rear

12-28-2010 10:41 AM CET | Health & Medicine

Press release from: Punch Kettlebell Gym

Dec 2010, Dover, DE Statistics show that 90 percent of us that set a New Year’s resolution will fall off track in less than 30 days.

Local fitness expert Chris Gray warns consumers that when making an investment in your health to accomplish those New Year’s resolutions this year be picky, ask questions, and don’t settle for substandard boot-camps. There are many keys to success that must be addressed in order to achieve a high level of health and fitness and you will need a good coach to guide you down the road to success. Be sure when choosing a coach that their methods of training are backed by knowledge, experience, and proven results. Here are my top ten tips that every coach should tell you and should be the foundation of a good boot camp program.

“Top Ten Things Your Boot Camp Instructors Won’t Tell You”

Tip 1: Eat six meals a day
If you’re following a typical nutrition program, cutting back on calories and consuming no more than “three square meals” a day in the hope of shifting your fat-burning efforts into high gear, you may actually be throwing the whole process into reverse. According to scientists at Georgia State University, active folks who skimp on calories and eat infrequently (only three times a day) may be training their bodies to get by on less energy and therefore more readily storing unburned calories as body fat. Instead, these researchers and many others advise active people to eat frequently (about every three hours) to accelerate metabolism and maintain steady energy levels throughout the day.

Tip 2: Combine carbohydrates and protein at every meal
The simple fact is, our bodies work better with a balance of carbohydrates and protein. Not only is protein essential for building healthy muscle and maintaining a strong immune system, it stabilizes insulin levels, which leads to steady energy throughout the day.

Tip 3: Choose “appropriate” portion sizes
USDA statistics show that because of increased portion sizes, the average total daily calorie intake has risen from 1,854 calories to 2,002 calories over the last 20 years. That increase—148 calories per day—theoretically works out to an extra 15 lbs. every year. Portion size is important to weight management. Employ a common sense approach, such as using the palm of your hand or your clenched fist for gauging the portion sizes of food.

Tip 4: Plan meals ahead of time
You may even want to try different recipes and decide what works for you before you begin your training program. Experiment with different seasonings, try a variety of vegetables, and find which microwave settings work best for preheating food. By the time you’re ready to start, you’ll have the supplies you need and the confidence that you know what you’re doing. Then, fix your meals in advance and freeze them. It’s important to shop at least once a week. If you forget, you’ll run out of good food and be tempted to cheat on your diet.

Tip 5: Get containers to store your food
Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track.

Tip 6: Drink 10 glasses of water every day
It’s especially important to stay well hydrated when following a comprehensive training, nutrition, and supplementation program. Drink at least one glass of water with each of your six meals, and four more throughout the day. If you have an occasional diet soda, coffee or tea, you’ll need to drink an additional glass to compensate for the diuretic effect of these beverages.

Tip 7: Consume high quality food within 30 minutes of exercise
Your muscles are primed for nutrients immediately after an intense workout, but within two hours, your body's ability to refuel decreases. Taken within 30 minutes of your workout, the high-quality convenient meal will help you refuel and build muscle.

Tip 8: Use high-quality supplements
All-natural supplements can help make up for any nutritional deficiencies and enhance performance. When purchasing supplements, look for companies that invest heavily in research to maximize the effectiveness of their products and are backed by proven results.

Tip 9: Find your “emotional reason” for staying on track
Researchers at George Washington University discovered that people who successfully transform their bodies are set in action by some sort of “emotional trigger” that helps to clarify their reasons for deciding to make change. In the study, researchers found that any event which elicited strong emotions such as alarm, embarrassment, shame and/or fear actually inspired people to transform their bodies for the better. Take a moment to consider your “emotional trigger” and use it to stay committed to your nutrition program.

Tip 10: Strive for consistency, not perfection
You can be sure there will be the occasional meal or snack that’s not on the recommended food list. When you get off track in this way, don’t allow it to slow you down. Enjoy the divergence, recommit to your goal, and get back on track with your next meal.
###

Punch Kettlebell Gym is a premier personal training center that progresses by going back and taking cues from the strong men of generations past. We use Non-Traditional methods of working using kettlebells, rocks, sandbags, ropes, and logs to get the job done. Personalization is our highest priority.
Blog Post Here: http://delawarebootcamps.com/blog/dover-personal-trainers-spill-the-beans-warning-consumers/

Punch Kettlebell Gym
1058 S. Governors Ave.
Ste. 101
Dover, DE 19904
302-730-1600
Chris Gray
chris@punchgym.com
www.punchgymdover.com
www.delawarebootcamps.com

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