Keeping a weight loss journal makes us face facts about the lifestyle and food choices that we would rather forget. So you see, your weight loss journal is the #1 best way to lose weight and is absolutely critical to healthy permanent weight loss and maintenance. Moss Greene has been studying the common sense principles of health and nutrition since 1979. From the weight room to the kitchen table to your weight-loss supplement stash, four top RSP Nutrition athletes weigh in on what it takes to drop fat and get lean!
You may not be able to form your own fat-fighting team exactly like a celebrity, but that doesn't mean you can't have the next best thing: a group of pro fitness athletes in your corner who know what it takes to get cut. We've gathered a wide-ranging group of experts who are more than happy to share everything you need to know to star in your own weight-loss success story! Maintain an elevated heart rate by minimizing and monitoring your rest time between exercises. The number one mistake almost all people make when initially trying to lose body fat is trying to do too much too soon. They overlook the importance of simple things, like taking your dog for a run or a family bike ride.
The best cardio for fat loss is HIIT, alternating intense periods of activity with slower, recovery ones for a given length of time, like 20 minutes. Until recently, the fitness community considered low-intensity cardio to be the most beneficial for fat loss because a greater percentage of fuel came from fat stores and triglycerides. A good starting place for counting macros is 40 percent protein, 30-40 percent carbs, and 20-30 percent fat. When I have a client, friend, or workout partner who is fading, I invite them to a group workout to remind them that workouts are supposed to be fun. My daily fat-loss supplements include CLA, L-carnitine, raspberry ketones, and Garcinia cambogia. We always say that losing belly or losing weight is not hard only proper diet and yoga exercise is important.  If you include these two things in your life then you will find yourself in perfect shape. Regular practice of yoga exercises like Suryanamaskar, Kapalbhati pranayama, Ardha halasana, Bhujangasana, Dhanurasana, Halasana and Nauksana is the best way to lose belly fat. Good for improving function of kidney, liver, heart, stomach, pancreas and reproductive system. Keeping a weight loss journal has proven to be the #1, most effective, best way to lose weight. To be successful with weight loss, you need to measure and manage your actions and reactions by using a weight loss journal.
She began writing professionally in 2002 as the Nutrition Editor for BellaOnline, the 2nd largest women's website on the internet and in the world. Whether it's an actor getting ripped for a new action role, an actress who dropped a couple of dress sizes, or, well, Oprah, there's never a shortage of star power when it comes to weight loss. I call this the "mind pump." People must psychologically prepare themselves to be self-motivated, take action, and stick to a game plan without distractions.
Most of my clients come to me with a plan and the desire to get lean for summer or drop some weight, but with little to no accountability. Once you believe, you have to accept that losing weight is a constant process that takes time. Cardio helps you burn calories mainly at the moment of action, but not for too long after your workout. These are short interval bursts, such as a very fast pace on a treadmill, doing the battle ropes, or combining sprints with walks.
But with HIIT, you can burn more total calories, and even more during recovery, because it takes your body longer to return to normal, so ultimately it burns far more total calories than low-intensity activity.
Moderate-intensity cardio can be done most days of the weeks for 30 minutes, either before or after a weight workout.


On days I'm lifting, I'm doing jump-rope double-unders between sets, or I'll do 100 jumping jacks while waiting for a piece of equipment. I have a sweet tooth, so I plan my daily meals by eating my full nutrient-rich meals throughout the day, gauged around when I'm training to ensure I'm fueled, but I save some of my allotted macros to give myself a little dessert at night.
I also see people start categorizing "good food versus bad food," which is when we overwhelm ourselves and get too strict. You'll see your body respond to different diets and ratios, so the key is finding which one works best for you and adapting it to your lifestyle. Use trial and error to find the percentage that fuels your body efficiently, and then tweak it if you want to cut, maintain, or bulk up.
When I'm leaning out, I cut most of the fats and minimize my carbs except right before and after my workout. We all have those days where we don't feel our best, but being able to come out of that only makes you stronger. I add exercises that inspire a little healthy competition and can be learned and improved upon in a single session. I read and research, go to seminars or switch up my routine, my training environment, or goals in general. QuadraLean by RSP Nutrition incorporates all these ingredients to help support the fat-loss process.
We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group.
Knowing you’re going to have to write down everything you eat can naturally stop you from reaching for that second helping or from choosing junk food over healthy foods.
Writing down what you eat causes you to consciously observe and think about what and how much you’re eating.
Your journal allows you to look back and see your progress – how you’re eating better and exercising more. Every entry in your weight loss journal increases your intention and commitment to be fit, trim and healthy.
This attitude will guarantee success and speed up the results in ways no trainer or nutritionist can. They find an awesome workout online, but within a few days or weeks, they're back to their old diets and skipping workouts. It's something you should do for you, not because you're comparing yourself to another or trying to be better than someone else. Set up anywhere from 2-8 exercises to perform back to back with minimal rest, for 4-8 total rounds.
If your goal is getting lean, you should be too busy wiping up sweat to worry what your one-rep max is. I often hear trainees say, "I just spent three hours in the gym." Remember, it's not about how many hours you can spend in the gym, it's about doing a little bit every day to work toward your goal.
Weight training not only burns calories during your workout, but an intense session also burns calories long after the workout is completed.
Something as simple as taking the stairs instead of the elevator at work or a brisk 15-minute walk during your break can add up by the end of the week. This way, I keep my heart rate up, and at the end of the workout, I'm drenched in sweat and have burned double the number of calories. Not being prepared leads to stopping at fast-food restaurants and overeating things we shouldn't be consuming in the first place.
When starting out, you can see great success by changing little things, like cutting out sugary sodas. Personally, I've had to change my diet many times, and only recently found what works best. The percentage for my body tends to be around 50 percent protein, 30 percent carbs, and 20 percent fats.


I have some clients who feel better when 40 percent of their daily caloric intake is from carbs.
These can be balance-based or skill-based and set the user up for an immediate, rewarding session. I think taking a few other supplements that help with recovery and muscle growth are also necessary helpful on a cut. We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self.
You can use your weight loss journal to identify upsets, emotional triggers and comfort-food habits. Writing down your food makes you aware of what you’re choosing and encourages you to make better food choices.
Include primarily free-weight and bodyweight movements, because these require multiple muscles and joints working in tandem at the same time. When you cut your diet and modify your rep range, you shouldn't be surprised if your working weights go down a bit. Remember, change starts at home with your nutrition, which is the most important aspect of all. Too many people get stuck on sprints or walking long distances with the treadmill at max incline. If I have the additional time, I'll go back for some rowing or biking—something low-impact that elevates my heart rate. Everyone is different, but if you know exactly what you're putting into your body, you can more accurately understand what will and will not work for you. For example, I'll have something "clean" like protein pancakes, and then maybe an Oreo or two, depending on the macros I have remaining for the day. Everyone is different, but most of my clients who've tried to cut all sugar cold turkey normally fail. You can help yourself by keeping a daily log of your consumption and every so often taking progress pictures so that you can compare.
Instead, opt for strawberries, raspberries, cranberries, and blackberries, all of which have lower amounts of sugar.
This is when you need to reiterate the small goals you've set, so you can look back at the progress you've made. In addition, most people forget about the other "small" things like fish oil, glutamine, and a good multivitamin.
These include protein, creatine monohydrate, glutamine, a multivitamin, branched chain amino acids (like RSP ReGen), a zinc product like RSP Z-Elite, Vitamin D, and dandelion root. Once you know the emotional causes, you can start handling your feelings in healthier ways. But just writing down your calories in your weight loss journal is the first step towards eating less. You're training with a different goal in mind: losing fat, not so much building size and strength. The best way to track interval-style cardio is using a heart-rate monitor, so you can keep your heart rate elevated to a level higher than you'd achieve with steady-state cardio.
Simply pick an exercise that allows you to measure time, distance, or reps, and rejoice when you continue to improve and push yourself. When I'm cutting, I'll limit it to no more than a cup of fruit daily, and I'll try to eat it only in the earlier part of day. There are also a lot of routines that can be done in a bedroom, such as jumping jacks, air squats, or push-ups, meaning you have no excuses.



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