Link: http://www.buffalopersonaltraining.com

TEENS NEED EXERCISE TOO...

So get 'em off the couch, pull the cell phone out of their hands, and send them to the field and the gym.

Remember the good old days, when the only video game available was a pinball machine down at the local soda shop? Well, those days are long gone. Today's teens have access to more video games and other technology that keeps them away from the great outdoors and off the basketball court. Instead of moving their growing bodies, they spend countless hours pushing buttons, texting friends and playing video games.

But if exercise isn't a regular part of your teen's life, big trouble could be right down the road. Why should your teen get into the exercise routine, and how can you make it happen?

Why Exercise Matters

Take a look around at teens. They have countless social media tools that are supposed to help them be more connected with others than ever. Unfortunately, these social sites can cause teens to forget how to socialize with real people in real life. Get these kids to the gym and encourage them to exercise with other teens, and you give them an instant lesson in socialization.

But exercise is about more than being socially adept. It's about good health. And in case you've not picked up a newspaper or magazine in the last 10 years, you should know that there is an obesity epidemic currently taking place. It's affected plenty of adults, but it is now affecting teens as well - especially as they spend less time exercising and more time sitting around watching television, playing video games, texting, and chatting online. Get your teen exercising today, and you'll help them obtain and maintain a healthy weight and develop lifelong healthy habits.

How to Get Them Moving

Sometimes, getting a teenager to do something is as easy as teaching a rhinoceros to fetch. Don't let their attitude get you down. Remember your own attitude problems as a teenager, take a deep breath, and prepare to put up a fight. When you're going into battle with your teen, try these tips out.

Make It Fun. Remember when your teen was a toddler? Exercise wasn't something you forced him or her to do. It just happened, via hide-and-seek, tag, or just running all day long. Find what physical activities interest your teens, and encourage him or her to get out and do it.

Up the Chores. Is your teen lazing around the house doing nothing, while you're working frantically to keep everything in order? Flip your teen's world upside down by having him or her take over some of the more physically demanding chores. Have your teen rake leaves, plant flowers, scrub toilets, and take out the garbage. It may not be the same as lifting weights, but it'll get your teen's body on the move!

Do It Together. If your child isn't motivated to get in the gym on his or her own, offer to do it together. Whether you lift weights, ride bikes, swim, or hike, doing it as a family makes it easier to keep your teen on an exercise schedule.

Take It Easy. Your teen needs to exercise. There is no question about it. Just don't let this need override your parenting know-how. Ever tried to force your teen to do something he or she didn't want to do? Didn't work so well, did it? Remember this when working with your teen, and encourage your teen gently. You may be surprised at the end result.

How Much? While medical experts normally recommend adults get 30 minutes of exercise five or more days a week, the same doesn't hold true for teenagers. Instead, try to get your teen to exercise for at least 60 minutes most days of the week. It doesn't have to be incredibly vigorous. A light jog, a game of kickball, or riding bikes will do the trick.

If you want to expedite you and your teen's results then consider working with me on a fitness plan that will turn you both into fat burning machines.

Call or email today - I look forward to hearing from you.

Don't eat after 7pm.
Drink a healthy protein shake for breakfast.
Cut out that daily sugary snack.
Exercise a minimum of 4 days each week.
Join one of my exercise programs.
Chocolate Protein Pudding
Here is a protein packed snack that the whole family will love. It's important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.
Servings: 1

Here's what you need...

6 oz Greek Yogurt, plain, fat free
1 scoop high quality chocolate protein powder
Sprinkle of unsweetened cocoa powder
In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
Garnish with a sprinkle of unsweetened cocoa powder.
Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

Link: http://buffalopersonaltraining.com

What They Dont Tell You About FAT

Adiponectin is a powerful hormone secreted by your fat cells or your white adipose tissue.

And research suggests that Adiponectin stimulates the oxidation of fatty acids, can suppress gluconeogenesis (the production of new glucose), and it could stop macrophage from transforming.

Being overweight or obese could lower the production and secretion of Adiponectin from your fat cells.

However, the latest research shows that omega-3 fatty acids could potentially increase Adiponectin levels and reduce markers associated with insulin resistance.

Let me explain…

Insulin Resistance

Insulin resistance refers to a state in your body, when your cells are unable to use insulin to shuttle sugar from your blood into your cells.

This results in an increase in the amount of sugar in your blood.

Insulin resistance could affect both your liver and fat cells.

If insulin resistance affects your liver, research suggests that your liver reduces glucose synthesis and the storage of glucose.

This could cause your liver to be unable to suppress glucose production and it being released into your bloodstream.

If insulin resistance affects your fat cells, it could result in a decreased uptake of fatty acids.

According to research, this could prevent fat cells from taking on more fatty acids and storing them for later use.

This could also lead to an increased breakdown of fatty acids in your fat cells which could increase the amount of fatty acids in your bloodstream.

And, according to some studies, this could increase your risk for developing heart disease.

Plus, increased levels of insulin and blood sugar could significantly raise your risk for metabolic syndrome.

Markers for Insulin Resistance

Being overweight or obese could lead to your body producing blood markers for insulin resistance.

These markers could be pro-inflammatory in nature, or could lead to other conditions.

Markers, such as Resistin and RBP-4, could increase inflammation and increase the risk for atherosclerosis, according to some research.

Resistin is produced by monocyte cells and activated by macrophages in your body.

However, when there is an overproduction of Resistin and RBP-4, this could encourage insulin resistance in your body.

An overexpression of these Resistin, in particular, could decrease your liver’s ability to stop glucose production and them from being released into your bloodstream, and the ability of your muscles to take in glucose.

Omega-3, Oral high-fat diet, and Insulin Resistance

Researchers aimed to see if omega-3 fatty acids had the ability to reduce markers associated with insulin resistance, especially after a being fed a high-fat diet.

They recruited 167 participants (82 males and 85 females).

They were administered either 1 gram (1000 mg) of omega-3 fatty acids or a placebo, three times a day with meals for six months.

They concluded that the omega-3 fatty acid group showed greater improvements in cholesterol profiles and increased adiponectin levels compared to the control group.

Also noted, the omega-3 group showed an improvement in markers associated with insulin resistance after ingesting a high-fat diet.

New Role of Omega-3 Fatty Acids

Insulin resistance is a condition which could potentially lead to metabolic syndrome or even diabetes, if left untreated.

This could also increase your risk for heart disease or other chronic diseases and conditions.

According to research, omega-3 fatty acids could have the ability to lower cholesterol, improve heart health, improve cognitive function and depression, and reduce markers associated with insulin resistance.

Including omega-3 fatty acids into your daily diet plan, could improve your health and well-being, research suggests.

Link: http://www.buffalopersonaltraining.com

THE TOP 5

Everyone wants to eat right and/or lose weight. But not everyone knows what the best foods for fighting belly fat are. Protein, fat, and carbohydrates (yes I said carbohydrates) will feed your metabolism-boosting lean mass helping you destroy belly fat forever! So what are the best foods for blasting away belly fat?

Here is a list of my top five foods for weight loss:

#5 Eggs

Words cannot describe the fat fighting power of eggs. One egg has high-quality protein, and plenty of essential nutrients like choline all in 70 calories.

Pair with organic greens, a piece of whole wheat toast, and an apple or pear and you are well on your way to providing your body with fat fighting nutrients, including plenty of fiber to keep you feeling fuller for longer throughout the day.

#4 Apples or pears with skin

Apples and pears are another great way to add extra fiber to your diet. One large apple gives you 5 grams while 1 large pear gives you 7 grams of fat-fighting fiber. Fiber is perfect for curbing your appetite, which makes you eat less at meals or when snacking. Not only do pears and apples provide plenty of fiber, but they are fat free and cholesterol free. An apple gives 65 calories and a pear about 100 calories, making it a perfect healthy snack or a side dish at breakfast, lunch, or dinner.

Pair together with low-fat cheese, yogurt, or all natural peanut butter to provide essential amino acids and making it a wholesome and nutritious snack

#3 Greek Yogurt

So do Greeks know something we don’t? This amazing food is a staple in Greek and Mediterranean cultures and is frequently given to a bride and groom on their wedding night for vitality, energy, and strength. Why is Greek yogurt so good for you? Your typical yogurt is double filtered but Greek yogurt is triple filtered, resulting in a very creamy texture. Greek yogurt is higher in protein and lower in carbs than most commercial yogurts. This is a perfect treat for Diabetics and people who are low-carb crazy!

Pair this together with nuts and a touch of honey for a sweet and savory treat packed with fat burning protein, low carbohydrates, and a healthy dose of fiber.

#2 Sprouted Whole Grain (SWG) Breads

Considered the “flourless” bread. This bread is unique because it is made directly from the sprouted seed, which provides more vitamins, minerals, essential amino acids, and fiber. You get the whole-grain goodness without the flour! This type of bread is made from a sprouted wheat berry, picked, ground up, and then added to the mixture, which makes it “flourless." High in protein, vitamins and minerals, and packed with plenty of fat-fighting fiber, this is the perfect item to include in your menu plan!

Pair this with some grain-fed beef for a healthy steak sandwich, which packs plenty of nutrition and loads belly slashing fiber!

#1 Whey Protein

This widely used supplement is the byproduct of cheese manufacturing. The liquid left over is purified and made into whey powder, concentrated whey protein, or whey protein isolate. Whey powder is used in many products from bakery items to infant formula. Whey is power packed with essential amino acids, which are the building blocks for muscles. Research has shown only 56 grams of whey protein a day can help you lose weight without restricting your energy intake. This same research showed consuming whey protein resulted in a drop of 4 pounds, 1 inch off the waist, and a drop in body fat of 5 pounds!

Pair this together with ice, a tablespoon of peanut butter, and some fruit for a healthy and nutritious snack with plenty of appetite-suppressing protein and plenty of fat fighting potential.

Incorporating these five foods into a well-balanced diet plan will help provide essential nutrients needed to help you lose weight and keep it off. Fiber-rich foods have been shown to help curb your appetite which can suppress the desire to eating more. This will fight stubborn belly fat and help you stay healthy and fit for a long time to come!

Yours In Health,

Brian

Link: http://www.buffaloperosnaltraining.com

INTERVAL TRAINING RULES

Interval training can be defined as the repeated alternating between higher intensity period of really “hard” work, and lower intensity periods of active recovery (i.e. walking).

Its benefits over traditional cardio include:

•Greater total calories burned (due to the “afterburn” effect)
•Greater fat loss (up to NINE times greater)
•Greater improvements in both aerobic and anaerobic fitness
On to the routine:

The program I am about to outline is a sprint-based interval training routine. If you are not in “sprinting” shape, you’ll need to gradually move toward this type of training through a progressive program (which is exactly what I’ve outlined below).

Week 1, Workout 1: 20 minutes @ 70% of HRmax
Week 1, Workout 2: 25 minutes @ 70% of HRmax
Week 1, Workout 3: 30 minutes @ 70% of HRmax

Week 2, Workout 1: 20 minutes @ 75% of HRmax
Week 2, Workout 2: 25 minutes @ 75% of HRmax
Week 2, Workout 3: 30 minutes @ 75% of HRmax

Week 3, Workout 1: 20 minutes @ 80% of HRmax
Week 3, Workout 2: 25 minutes @ 80% of HRmax
Week 3, Workout 3: 30 minutes @ 80% of HRmax

Week 4, Workout 1: 20 minutes @ 85% of HRmax
Week 4, Workout 2: 25 minutes @ 85% of HRmax
Week 4, Workout 3: 30 minutes @ 85% of HRmax

Week 5, Workout 1: 5 sprint intervals
Week 5, Workout 2: 5 sprint intervals
Week 5, Workout 3: 6 sprint intervals

Week 6, Workout 1: 6 sprint intervals
Week 6, Workout 2: 7 sprint intervals
Week 6, Workout 3: 7 sprint intervals

Week 7, Workout 1: 8 sprint intervals

Continue to add a sprint interval every third workout, working you way up to 15 intervals (there is no need to go any higher than 15).

NOTE: Your age predicted maximum heart rate (APMHR) can be obtained by simply subtracting your age from the number 220. For example, if you are 30 years old, your APMHR is 190 beats per minute (bpm). Therefore, if following the complete program above, your first workout would be 20 minutes in duration and would be performed at the intensity of roughly 130 beats per minute.

For the “sprinting” portion of the program, each interval should be one minute in duration; 20 seconds of maximal effort and 40 seconds of active recovery. Begin each workout with a light warm-up and stretching and finish each up with continued walking until your breathing rate has returned to normal.

Do I Have To “Sprint”?

While sprinting is probably the easiest choice (no equipment required, etc), there are certainly other modes of exercise that work just as well so long as you follow the basic max effort/active recovery. Some examples of other acceptable modes of exercise include the elliptical trainer, the stair stepper, cycling, rowing, swimming, and jumping rope.

Regardless of what exercise you choose, just make sure that the “sprint” portion of the interval is performed at near maximal effort with the active recovery portion falling at the opposite end of the effort spectrum.

Mixing Things Up

You can avoid boredom and stagnation by making some adjustments to your interval training sessions every few weeks. An easy and effective way to do this is to manipulate the work to rest ratio of each session. In the above program, the work to rest ratio was set at 1:2 (20 seconds sprint, 40 seconds walk). Adjust as needed.

I hope this helps.

Yours In Health,

Brian

Link: http://www.buffalopersonaltraining.com

I always get asked the best way to burn fat (No shock there thats what I do. Typcially we suggest a 300 hundred calorie decrease in calories. There are several different ways to create a 300 calorie deficit:

•Skip the morning bagel (-300 calories)
•Walk on the treadmill for an hour and half (-300 calories)
•Perform a very high intensity interval session (-300 calories)
In all 3 instances, the net calorie burn is -300 cals; however, as mentioned in the previous post, scenario 1 sucks, scenario 2 really sucks, and scenario 3 trumps them all–by far.

And today I want to share 3 other “scenarios” with you, with yet another lesson to be learned.

Out of the below 3 individuals, who will burn more fat and achieve better, faster results?

Scenario #1 – Subject A

•Basal Metabolic Rate of 2,000 calories
•No additional calories burned per day through exercise
•Total calories burned: 2,000
•Dietary intake: 1,300
•Deficit: -700 calories
Scenario #1 – Subject B

•Basal Metabolic Rate of 2,000 calories
•Additional 200 calories burned per day through exercise
•Total calories burned: 2,200
•Dietary intake: 1,500
•Deficit: -700 calories
Scenario #1 – Subject C

•Basal Metabolic Rate of 2,000 calories
•Additional 600 calories burned per day through exercise
•Total calories burned: 2,600
•Dietary intake: 1,900
•Deficit: -700 calories
Paying careful attention to the 3 scenarios above, you see that Subject A, Subject B, and Subject C all have a Basal Metabolic Rate of 2,000 calories, and all subjects are creating a -700 caloric deficit daily.

Who will be more successful?

If fat loss were simply a mathematical phenomenon, then all three subjects would have equal success and would experience the same exact fat loss.

But, just in case you didn’t already know, there’s MUCH more to fat loss than just the numbers.

Fat loss, by and large, is largely hormonal (yes, I’m aware, that was redundant). Indeed, a caloric deficit must be in place for fat loss to occur, but not all deficits are “equal”.

Subject A, while still being negative 700 calories, is creating a hormonal environment in the body resistance to fat loss. Subject B is slightly better, but still far from optimal.

Subject C is the clear winner here. Although Subject C is creating the same exact numerical -700 calorie deficit, this individual will without a doubt experience greater fat loss and overall results.

Why?

When you decrease calorie intake, the body’s anti-starvation mechanisms are alerted and it creates a hormonal environment conducive to fat storage.

So, 1) if you need to create a calorie deficit to burn fat, but 2) you DON’T want to drastically reduce calorie intake for the reasons mentioned, what are your options?

It’s called G-flux, or energy flux.

Eat more. Exercise more. Lose more.

It really is THAT simple.

Simply put, the more calories you burn through exercise (versus a dietary caloric deficit), the greater your fat loss results will be. Every. Single. Time.

Fat burning enzymes will be elevated, the body will remain happy from a nutritional stanpoint, and let’s fact it, eating an additional 600 calories per day is a lot more livable from a psychological standpoint than attempting to create a large caloric deficit through diet alone.

My challenge to you: Starting this week, on top of what you are already currently doing, add an additional 300 calories to your daily diet, and strive to burn an additional 300 calories via exercise.

Watch what happens. You’ll be surprised.

Or maybe now that you’re “in the know”, you won’t be.

Questions? Comments? Just Let Me Know

Yours In Health,

Brian