Category Archives for Beginner fitness

Magic Weight Loss Pill, How To Shred Fat!

If you want to drop some Lbs and get in shape, read on to learn the best methods possible.

We all want the magic weight loss pill. We want the results ASAP. Our programming is not designed for instant gratification. Delayed rewards is difficult for us to process. For this reason, most people fail to make the changes they desire.

So, about that magic pill, it is still in production. It doesn’t exist and I am sorry for misleading you. But, my heart is in a good place because I know I can help. There are regiments that you can do that produce amazing results and require relatively small sacrifices. I want to share with you what I’ve learned as a personal trainer (primarily training weight loss clients) that really works.

It is not complicated. It is simple to follow. Be consistent with these guidelines. You will see changes before you know it. These changes will empower you. They will inspire you to keep going.

3 Steps to weight loss!

1. Start doing a time restricted diet. This is the easiest nutritional change you can make and has health benefits that reach far beyond weight loss. Even if this is the only thing you do, you will lose weight. It is simply eating in a 9-12 hour window then fasting for 12-15 hours. Check out my blog to learn more.

2. Stop sitting. This is killing you. Literally killing you. No bullshit. Sedentary lifestyles are the number 1 cause for preventable diseases. Medical schools used to teach that smoking was the biggest contributor to preventable deaths. Not anymore. Sitting is far worse.

Your metabolism plummets the longer you sit. You become more insulin resistant, which causes all kinds of problems, least of all is storing more fat.

3. Follow an exercise program. Winging it is going to halt your momentum. One of the main reasons for my clients’ success is having a routine they can follow. I’d like to think some of it is my charming personality and infectious inspiration. But the reality is knowing what to do goes a long way. Having a simple plan laid out for you keeps you on track and confident that you are doing the right thing.

These three steps will get you started. There are other things to implement in the future but I have found keeping it simple is the best route. You do not want to make too many changes at once. Let your mind and body adapt then add to your new lifestyle. Here are some things I’ll cover in future blogs.

*3 servings of vegetables *importance of hydration *types of exercise best for weight loss *macro nutrient profiles *supplements

5 Step Beginners’ Guide to getting in shape

Still in production

While the manufactured product doesn’t exist, the real one does and it is far more rewarding than a pill could ever be! When you work for something and you see results, it changes you on the inside. You start believing in yourself. Your confidence grows. You become inspired to see what else you can do. That is the real magic.

Like many cliches; the first step is the hardest one to take. Waiting around for the motivation to start will leave you as disappointed as waiting for that hot girl to come on to you (sorry ladies, I couldn’t come up with a clever analogy for you. You get the point though). You just have to man up and make the move.

I hope you found this article useful. Let me know if you have any questions. I’m here to help.

Happy Gains!!

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Time Restricted Feeding, Burn Fat Fast

This will be the easiest change you can make to make significant health improvements including reduced body fat.
You have likely heard of intermittent fasting (IF). It is simply eating in a certain time window then fasting for the remaining 24 hours. The benefits go far beyond burning fat. It can regulate blood sugar, improve heart health, and has been suggested by research to help reduce the risk of cancer. The great thing about it is, it is easy to implement because it doesn’t require overhauling the content of your diet.
We are going to focus the time restricted Feeding (TRF) method. Its has tremendous health benefits and can help you burn fat fast.

TRF means taking in calories in a set amount of time, then fasting for the remainder of the day. It matches your circadian rhythm and metabolic clock. Eat within a 9-12 hour window and fast for the remaining 12-15 hours. For example, I typically rise around 5:30AM. I’ll wait until 8AM to take in my first calories. I will have my last meal before 8PM. You can set your schedule to whatever works best for you. On the weekends, I will do one longer fast, between 15-17 hours.

Benefits Of TRF

1. Shreds body Fat!

You can greatly increase the amount of fat you burn just by changing when you eat.
An increasing amount of research suggest TRF maintains lean muscle and burns fat. One reason for this is simply, if your eating time is restricted, it is much easier to achieve a calorie deficit (1). It also reduces hunger. That by itself can shed the pounds. Seriously, has McDonalds ever sounded appetizing when you were not starving? No, it’s the equivalent to the ‘walk of shame’; great idea when desperate with a lack of options.
TRF regulates your insulin. Insulin is the hormone released from your pancreas after you eat. This vital hormone regulates blood sugar. It decides if the sugar will be used or stored. Taking time off from eating keeps insulin low and shifts your body into fat burn gear.

2. Easy to do

As stated earlier, this is too easy not to do. We aren’t even talking about the ‘what’ in your diet yet. That is the hard part.
Decide on a schedule that works best for you and get started. Depending on your current feeding window, I recommend the 12:12 schedule. This may require you eat a later breakfast or earlier dinner but it is definitely doable. This may take a week or two to adjust to if you are accustomed to eating in a longer window of time. Just stick with it. It becomes automatic.
Even if TRF is the only thing you implement, you will lose fat because of the timing unless your diet is disastrous.

3. Live Longer

While your body is in a fasted state, it is biologically driven to find ways to keep you alive. But do not think of more as better. Keep it in that 8-12-hour feeding window.
TRF has a great impact on metabolism (2). According to Dr. Rhonda Patrick (leading expert in the field with a Ph.D in biomedical sciences), when we eat beyond a 12-hour window, our metabolism is compromised. We become more insulin resistant, our muscles can atrophy, and we stop processing nutrients the way they are intended. She says TRF gives your body a chance to recover so it can optimize the metabolic process.
Studies have shown reduced LDL (bad cholesterol) with TRF (2). All preventable diseases, including many cancers, can come down to problems with metabolism, which are brought on by lifestyle behaviors that can easily be changed.
Interesting studies conducted on mice have proven TRF has increases lifespan (3). Two groups of mice were fed the same amount and the same content. Group 1 ate withing a 10-hour window, while group 2 ate day and night. Group 2 2 was a mess! They gained weight. Group 1 actually gained muscle!
Implementing TRF is easy. It preserves muscle, burns the love handles, improves bio markers, adds years to your life. Sounds pretty good to me! It should be mentioned that this subject needs further research but the current data is promising.

Key Notes:
*Being consistent with TRF will motivate you to do more and tighten up your diet. This will snowball into big results!
*It is OK if you cheat here and there. 1x per week.
*Just because you did a fast, doesn’t mean you earned a gorge session.
*Strength training should be done in the feeding window. You will not get the full benefit of resistance training during a fast. You can do cardio in a fasted state, which has been reported to be beneficial but keep it light. High performance and output will require the necessary energy.
*Start with the 12-hour feeding window and then see if you can reduce it to 10 as you adapt.
*Stay hydrated. Drink lots of water!
*Anything that has any caloric value breaks your fast. Sugar in your coffee? Fast is over. Coffee is great because it helps reduce hunger but leave out the creamers.
*However, according to Dr. Rhonda, even black coffee breaks your fast because it has to be processed it by the liver. Research for yourself. I choose to drink coffee and have found great benefits. I’ll wait for empirical data before I stop drinking coffee during my fast!

Thank you for reading this post! I hope you found it useful. Let me know if you have any questions or if I can help you in any way. Thanks!

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5 Step Beginners’ Guide To Getting in Shape

If you’re reading this, I take it to mean you are ready to start exercising. That’s awesome! Hang with me for a little while. This could change your life . I am going to give you a 5 step beginners’ guide to getting in shape to get you rolling!

There is nothing as natural as exercise. We all need it. We were meant to move. It is a critical part of our health and human experience. Sedentary lives causes serious problems, not limited to the physical body. It zaps our mental performance and emotional well being. Scientifically proven, exercise is without a doubt the best thing there is for curing ailments and preventing them from ever occurring. If you could synthesize exercise, it would be the most powerful drug ever to hit the market.

These steps are simple. Most people to do not follow them and that is why most people give up on their fitness goals. They want instant gratification and when they do not get it, they just forget about it. Follow these and I promise there is nothing that will stop you.

1. Mindset

Do not skip over this. This is the most important step. Your success is determined by your mindset. Exercise is work, so you are going have to be mentally prepared to give it your all, to do the work when you don’t feel like it, to push past the pain and be consistent long enough to make it habit. Keys for the right mindset

  • Focus on making exercise a habit. Your progress will come if you adopt an exercise routine and stick with it. This is helpful because it keeps your mind on the big picture.
  • Trust the process. Once you have started, put faith in the process. Do not doubt it. Just do it.
  • Understand it takes time to see results. Its great to have big goals but I have seen countless people give up because they did not see the success in the time frame they wanted.
  • Remind yourself why you are doing this. What’s your motivation? Want to feel more alive with great energy? Want to live past 100? Want to be able to keep up with your kids? Are you going through a divorce and want to get yourself back on the market? Going on vacation and want to look your best? Do not forget why you wanted to start exercising. This will keep you going.

Get your mind right first, then get after it!

2. Set Goals

Goal setting goes along with the mindset and motivation. This gives us direction. Like traveling somewhere, you do not have a destination in mind or the directions to get there, you won’t get anywhere. Your do not magically fall into success. I suggest setting small goals. It feels amazing accomplishing these small tasks. Before you know it you’ll be hitting milestones.

After setting your goals. Try reverse engineering in it. This will break down every step you need to get to your end goal, while giving you the many benchmarks that keep you happy.

3. Plan

If you are not planning, there’s no chance of reaching your goals.  You know the old adage; ‘you don’t plan to fail, you fail to plan’. Your fitness plan will consist of:

When you workout. Scheduling your workouts makes them a priority.

How often you workout. If you are brand new, I recommend 5 days of light cardio, 20-30 minutes. This can be walking, hiking, biking, elliptical, etc. And 2-3 days of 25 minutes of resistance training.

Meal prep. Start cooking in bulk on Sundays for the week. Prepare your meals and put them in tuber ware. Of all the healthy dietary habits to have this is number one!!! I can’t stress the value of this enough. It prevents you from overeating and making bad choices. Pick a meat, 2 servings of vegetables (greens preferably) and a small serving of carbohydrates like 1/2 a sweet potato.

What are you going to do for your workout? People struggle to know what to do.  This causes paralyses by analyses. My advice is to not over think it. Do some research on full body resistant training workouts that include basic exercises like pushups, rows, squats and lunges. It does not have to be complicated.

There are several great programs like Hitch Fit you can find online to put all of this together.  Since planning is such a critical component, I recommend considering the investment.  Having proven and professional program to follow helps ensure success tremendously.

 

4. Take Measurement To Track Progress

Measuring your progress keeps you on track. It shows you were you are improving which always feels good. I suggest weighing yourself, take before pictures, body fat, circumference measurements. What I like even more is testing your fitness in different capacities. How fast can you run/walk a mile? Can you make it a mile? How many pushups can you do on day one. Can you do a pullup? All of these are fantastic measures. There’s nothing like being able to do something today that you couldn’t do tomorrow. If you are making progress you are going to make progress with your body. These measures and goals are far more engaging than ‘I want to lose x pounds’. Put your focus on the performance trackers and you will see the changes in the mirror!

5. Start Today

The biggest mistake people make is waiting for the right time to start. Your won’t find more time and you definitely won’t find a better time.

I hope you found this blog helpful. If you have any input or questions please leave them below! Thank you for reading.

Contact me at clay@clayhendersonfitness.com

 

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