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Why Are Banning Boot Camps So Effective?

May, 14, 2012

Just in the fast few years, boot camps like Banning boot camp have immensely gained an incredible popularity. Boot camps have become the mantra of fitness for many people who are interested in living healthier and conscious with their body. The reason to this is because boot camps such as the Banning boot camp focus on the complete fitness of the body. The Banning boot camp also addresses all the fitness areas. This includes weight loss, agility, balance, flexibility, muscle building, body strength, cardio and muscular endurance.

There are many different Banning boot camps available. There are Banning boot camp for men, women, children, elders, moms and many more. Depending on the sports you are involved in, you can also find the right boot camp for you. Joining a boot camp is very beneficial not only for those who wanted to get in shape but as well as for those who need discipline to keep in shape. With a boot camp, you will be working out with other individuals with the same interest as yours. And because you have the same interest, you will have some sort of support system in trying to reach your fitness goals. Your Banning personal trainer may also act as one if needed be.

With a Banning boot camp too, you will know your limits. Sometimes, you will even be pushed to workout beyond your limits. What is best about boot camps is that you will be working in group so you will have the discipline that you need. You wouldn’t want to be left out. The exercises provided in boot camps are also so rigorous and effective. If before, you are unsure if you can do the workout routines others are doing, with a Banning boot camp, you can be sure that you will be able to do those. Your personal trainer will help you through the way to reaching your fitness goals.

Just like with other boot camps, Banning boot camps can also be so rigorous. And because of that, Banning boot camps are very much effective when it comes to toning one’s body and in burning out calories. A Banning boot camp is one kind of fitness training program that is conducted by a Banning personal trainer and is usually done in gymnasiums.

If what you want is to lose the excessive weight fast and to get rid of the annoying calories, then a Banning boot camp should be the best way to go. These boot camps are usually done at gymnasiums but anyone can also do it at home after they have consulted an expert personal trainer. However, it would be best to work in a boot camp with the supervision and guidance of a personal trainer as they can provide the motivation that most individuals need to pursue with their fitness goals.

A Banning boot camp is an extensive fitness regime which involves weight training and aerobics, basically. For the information of those who have heard of the term boot camp for the first time, this term is given to this kind of fitness program because people involved in this activity is in group and it is usually held in an outdoor scenario. Boot camps in general have fast become popular in the field of fitness training because it does not only promote effective fitness but as well as team effort and camaraderie. The perfect Banning boot camp should include abdominal and muscle flexibility workout, circuit training and strength training.

Banning boot camp workouts usually include boot camp workout in 10 which is a 10-minute drill. This 10-minute drill includes ten exercises. This Banning boot camp workout is best for burning fat and for getting a toned body.

Your Banning boot camp workout in 10 should start with a high knee drill. To do this, your Banning boot camp trainer will ask you to raise your knee so it will be close to your chest. Replace that foot, then, on the ground. Do it again with your other foot. You need to do it fast.

Jumping should also include your Banning boot camp workout in 10 drill. This will be plain jumping while you are raising your arms on your head. While jumping, you need to spread your legs wide.

Jump push up is another drill included in your Banning boot camp workout in 10. Your personal trainer will ask you to jump high, then you will land on your feet while keeping your hands on the floor. Kick back your feet so that you will be in a push up position and then jump back in upright position.

You may also need to do squats and presses with the use of dumbbells. To start this drill, your Banning boot camp trainer will as you to hold the dumbbells on the level of your shoulder. Squat and push the dumbbells you are holding above your head while you are trying to go back to your upright position. Completely extend your arms. When bringing down the dumbbells, you need to go down on one fourth of a squat.

Pushup with dumbbells is also included in the 10 drills. Your Banning boot camp instructor will ask you to put the dumbbells on the floor to do this while attaining a push up stance. What you need to do next is to hold the dumbbells while doing push ups and your arms totally extended wide. Lift the dumbbells on your chest alternately with the same position.

The easiest of the exercises included in Banning boot camp workout in 10 is lunges. This is done by placing your hands at the back of your head. Do this while your feet are wide apart. Do squatting but sideways. This is to transfer your hips with your weight on one side.

Triceps Stretching is done by standing but it can also be done by sitting upright. Your Banning boot camp instructor will ask you to put your hand which is to be stretched at your neck’s base behind. Grab your arm’s elbow using the other hand. Pull it until you feel your triceps stretched.

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Why Kettlebells Are All The Rage at Chino Hills Boot Camp

May, 8, 2012

Kettlebell workouts are hot now… but then again, they’ve been hot for over 350 years in Russia. Merchants once used these hefty tools as counterweights to measure dry goods — until they realized how fun it was just to lift them in a display of bravado. By 1948, kettlebell lifting became the Soviet Union’s national sport! Over time, rules were developed and the first National Championship took place in Lipetsk, Russia in November of 1985. Legendary strongmen like Arthur Saxon, Clevio Massimo, Sig Klein, and The Mighty Apollo all used kettlebells in their impressive feats of strength.

Now a number of US fitness instructors are incorporating kettlebells into their workouts to improve grip strength and muscle development, while conditioning the heart and burning excess fat. Exercisers say that kettlebells mix up their workouts and are a fun addition to the usual humdrum routine. The average 20-minute kettlebell workout is said to burn 300 calories, so it’s a great way to maximize shorter workout sessions, instructors say.

Kettlebell fans say that the weights produce a superior total-body workout and help them maximize their time at the gym. And travelers love that they are small and easy to tote on vacation. These heavy, rounded weights are made from pro-grade steel or cheaper cast-iron, and come with large gripping handles. They come in various sizes, with women opting for 5-10 pound varieties and men traditionally going for 15-20 pound bells. Exercises may use the kettlebells to swing, clean, press, push, lift, or twist. They are well-suited for ballistic movements, where the entire body is engaged in the lifting motion.

Despite the surging popularity of kettlebells, it is very important that beginners take the time to learn the proper technique so they do not injure themselves. Chicago Personal Trainer Erin Testa explains, “You really have to have a fundamental understanding of the kettlebell structure and its moving patterns and its resistance. You really need a certified trainer to show you the basic moves first. It’s different than dumbbells [in that] it has a changing center of gravity…. You have to make sure you have the correct posture and alignments.” One has to be “100 percent focused and tough” to use kettlebells, but a safe, supervised kettlebell session can be a kick-butt way to lose weight.

For a fun and rewarding crash-course in kettlebells, try one of our fun fitness Chino Hills Boot Camp classes for free!

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Chino Hills Boot Camp Shares Protein-Packed Salad Recipes

May, 7, 2012

How would you like a slender tummy all summer long? Given the heat, there is nothing tastier (or healthier) than a crisp, fresh salad for lunch. The best part about salad is that you’ll get a tremendous amount of nutrition, without many calories. Yet, the downside is that many people feel hungry again 30 minutes later. The missing ingredient here is protein! In addition to fiber, protein is another food component that helps people feel “full” and satiated long after they’ve eaten. So try one of these protein-packed salads to maintain control of your appetite and eat clean this summer.

Chicken Caesar Salad:

Combine ¼ cup of Mayo, 3 tablespoons of Parmesan Cheese, 2 tablespoons of Lemon Juice, ½ teaspoon of Anchovy Paste, ½ clove of Minced Garlic, and 1/8 teaspoon of Black Pepper. In a separate bowl, combine 6 cups of Romaine Lettuce, 2 cups of cubed, cooked Skinless Chicken Breast, and 24 Croutons. Toss well and eat with three of your friends.

 Greek Salad:

For this salad, you’ll need to combine: Romaine Lettuce, 1 Sliced Green Pepper, 2 Sliced Tomatoes, 1 Cucumber, 1 Red Onion, Feta Cheese, Kalamata Olives, 1 handful Toasted Pine Nuts, and Grilled Chicken or Fish. For dressing, mix together 1 tablespoon of Red Wine Vinegar, 1 tablespoon Lemon Juice, 1 clove Minced Garlic, a pinch of Oregano, Salt, and 4 tablespoons of Olive Oil. The omega-3 fats in the olive oil, nuts and olives make this a very heart-healthy salad.

Steakhouse Salad

Grill 1 lb. Lean Flank Steak with ¼ tsp Salt and ¼ tsp Pepper – about 6 minutes per side, over medium-high heat. After cooling for 10 minutes, slice into thin strips. In a bowl, combine: 6 cups of Romaine Lettuce, 4 Plum Tomatoes, 1 Cucumber, 1 Carrot, and ½ Red Onion. In another bowl, blend: 1/3 cup Crumbled Blue Cheese, ¼ cup Canola Oil Mayo, 3 tbsp Light Sour Cream, 1 tbsp White Wine Vinegar, ½ tsp Worcestershire Sauce. Divide into four servings and enjoy!

Avocado Shrimp Salad

Combine 2 ¼ tablespoons of White Wine Vinegar, ½ teaspoon of Salt, and ½ teaspoon of Chili Powder in a small bowl. Add 3 tablespoons of Extra Virgin Olive Oil. Meanwhile, put 3 cups of Buttercrunch Lettuce onto four plates. Add 2 segmented Grapefruits, 2 peeled and sliced Avocados, and 10 oz. of precooked Shrimp on the lettuce. Top with 1 thin-sliced Scallion, 4 teaspoons of chopped Cilantro, and dressing. You’ll keep that belly trim with all that monounsaturated fat.

Salmon and Mixed Greens Salad with Walnuts

Heat a large skillet over medium heat, toasting ¼ cup Chopped Walnuts for 1 minute. Next, add ½ tablespoon of Olive Oil, cook 4 cups of Mixed Greens for 1 minute, and remove. Repeat with the other 4 cups of Mixed Greens. Toss the salad in 1 teaspoon of Walnut Oil, 2 teaspoons of Balsamic Vinegar, and ¼ teaspoon of Sea Salt. Place your oven rack 8 inches from the broiler and broil ¾ pounds of Salmon (skin-side-down) for 8-10 minutes. If desired, top with Ken’s Lite Accents Honey Mustard Salad Spray.

For more weight-loss recipes, stop by the nutrition center at our chino hills boot camp studio!

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Chino Hills Boot Camp 3 Strategies To Beat Late-Night Binges

May, 7, 2012

If you’re the type of person who simply can’t go to bed hungry – or without that late-night bite of popcorn, pizza, ice cream, or snacks, then you may take some comfort in knowing you are not alone.

A recent survey conducted by Massive Health tracked the daily eating habits of thousands of people over a five-month period. What they found was that most people start the day with good intentions, but every hour that passed corresponded with a 1.7 percent drop in healthfulness, on average. So that means dinner tends to be 16 percent less healthy than breakfast – that is, for people who eat breakfast.

Researchers said people who skip breakfast or other meals fared worst of all. The production of hunger hormone ghrelin goes into overdrive when people do not get enough food, which leads to wild cravings and poor decision-making later on. Even though many have tried and failed, there are three helpful strategies that can get dieters out of this late-night binging bind.

Strategy #1: Eat Breakfast Every Day, Without Exception!

The Massive Health survey confirmed that people who skipped breakfast ate significantly more food throughout the day. Yet, that doesn’t mean breakfast should be a free-for-all smorgasbord either. “The message should be that you want a ‘good’ breakfast, rather than a ‘big’ breakfast,” clarifies Dr. David Heber of the UCLA Center for Human Nutrition. Some people chow down on fatty, sugary options like sausages, butter, and marmalade-smothered pancakes that offer little nutritional value. Instead, opt for a combination of protein and fiber – like an egg-white omelet stuffed with steamed vegetables. Greek yogurt, cottage cheese and skim milk are other great sources of breakfast protein.

Strategy #2: Eat Vegetables With Your Lunch To Fill Up Your Tank!

Vegetables are healthy, filling, and low in calories – which will help you feeling satisfied until dinner. Try a tofu stir-fry, a salad topped with grilled chicken or hard-boiled eggs, or a sweet potato topped with black beans / salsa / light sour cream. Cornell University researchers found that people who ate portion-controlled lunches like Chef Boyardee Pasta or Campbell’s Soup consumed 250 fewer calories per day and lost 1.1 pounds over the course of two weeks – which can accumulate to at least 25 pounds in a year. So the message is: keep your lunches light.

Strategy #3: Fill The Gaps With Healthy, Thoughtful Snacks!

Sometimes the stretch between lunch and dinner can feel like forever. While research shows that people can easily add an extra 500 calories snacking just for the sake of snacking, it is a good idea to have thoughtful options in the house if your stomach begins to grumble. Have a protein shake, apple slices with peanut butter, a handful of nuts, or a bowl of lentil soup on hand to combat any pre-dinner or post-dinner cravings that may arise.

 

For more weight loss tips and tricks, visit our fitness chino hills boot camp!

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Chino Hills Boot Camp Suggests Gardening For Fitness

May, 6, 2012

Most people think of planting hydrangeas, butterfly bushes and roses as a hobby. Yet, there is no denying that there is a spiritual and physical component to working out in the garden too. Master planters understand that building a garden is a healthful hobby that can — not only provide the family with healthy, fresh produce – but can also alleviate stress, work the muscles and elevate one’s mood.

Stress Relief

Gardening for at least 30 minutes produces decreased cortisol levels after a stressful event, according to a 2011 study by the Leiden University & Wageningen University and Research in the Netherlands. Researchers found that participants who did 30 minutes of reading after completing the stressful task did not achieve the same level of relaxation as the gardeners. To the contrary, cortisol and stress levels actually went up!

“We live in a society where we’re just maxing ourselves out all the time in terms of paying attention,” says Andrea Faber Taylor, Ph.D., a horticulture instructor at the Landscape and Human Health Laboratory in Illinois. She adds that people are always distracted by cell phones, email and other attention-drainers, so focusing on nature and repetitive activities can soothe people. “The breeze blows, things get dew on them, things flower; the sounds, the smells… all of these draw on that form of attention,” Taylor explains to CNN.

Mental Health

A 2009 study of clinically depressed people conducted by the Norwegian University of Life Sciences found that six hours a week growing flowers and vegetables for 3 months produced a measurable improvement in symptoms. Best of all, the mental health benefits persisted long after the gardening program ended. Some may say the new hobby “jolted” study participants out of their depression, but Christopher Lowry PhD of the University of Colorado-Boulder tells CNN that there are harmless bacteria that we come into contact with in the soil that actually increase our release and metabolism of serotonin to affect our mood. Many people have lost touch with these “old friends,” leading busy lives far removed from nature, but lab studies of mice show that the reintroduction of bacteria to the immune system has a positive effect.

Exercise

Best of all, gardening takes people out into the fresh air and sunshine, gets the blood flowing, and activates the muscles. One can get a bit of cardiovascular exercise by moving wheelbarrows full of dirt or heavy tilling for extended periods of time. Yet, the best benefits are in digging, weeding and muscle-strengthening activities. Gardening is an excellent low-impact-workout for people who are older, disabled, or who suffer from chronic pain. It’s also a type of exercise that is easier to stick with over long periods of time because the motivation to keep the garden fruitful is readily apparent. Gardening shouldn’t be a person’s only exercise for the day, but it’s an activity with proven physical and mental benefits.

Nutrition

Nothing is fresher than fruits and vegetables right from one’s own backyard. There is less contact with pesticides, not to mention greater consumption of produce, when one has a home garden. While the USDA claims that organic-grown produce is not more or less nutritious than commercial produce, several studies purport that organic produce may have higher levels of calcium, iron, potassium, magnesium and other nutrients compared to store-bought varieties.

 

To learn more about fun workouts you can stick with, visit our fitness chino hills boot camp page!

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Chino Hills Boot Camp Helps You Get A Hot Brazilian Butt

May, 4, 2012

Brazilian women are not only known for their bikini waxes, but their perky, gorgeous behinds as well. You can lift, build and tone like the best of them – in just five minutes a day! Brazilian Trainer Leandro Carvalho recommends the following exercises to get a trim, toned and strengthened derriere in time for summer bikini season.

Plies

Stand with your feet shoulder-width apart, put your arms straight out, point your toes slightly outward, and bend down as deep as you can. As you bend into a squat, make sure your knees are behind your toes, your tailbone is tucked in, and your glutes are contracting. Hold at the lowest point for two seconds and return to starting position. Do 20 reps and spend 20 seconds pulsing at the bottom of your last rep. You will feel the burn! That’s how you know progress is being made.

Touchdown

Stand with your feet shoulder-width apart again, but this time pointing your toes forward. Squat down until your knees are bent at a 90-degree angle. Then, step your left leg back into a deep reverse lunge. Put your right hand down to the floor to keep perfect form, while raising your left hand in front of your face, palm out. Return to starting position and alternate sides for 20 reps.

Explosive Lunge

From conventional “starting position,” lunge forward with your left leg until your knee is bent at 90-degrees. Then, push off the floor with both feet, switch your legs in mid-air, and and with your opposite foot forward in a lunge. Alternate sides and continue to do this for 20 reps.

Single-Leg Squat

This time, stand with your feet together, toes pointed forward and arms at your sides. Shift your weight from side to side, bending your knee at a 45-90 degree angle. As you bend, count 4 seconds and draw your leg back in to switch sides.

Kick-Back Squat

Stand with your legs shoulder-width apart and your arms at your sides. Lean back into a squat, keeping the weight on your heels and jut your right leg straight behind you, while extending your arms forward and elongating your body. Think of yourself as about to take a dive into a swimming pool. Bring your right leg back in and switch sides.

While these exercises may sound incredibly basic, they’ve worked for many of the best Brazilian butts out there, so give it a go! If you’re not getting the results you desire on your own or if this all sounds like Greek to you, then stop by our Chino Hills boot camp for a free trial and get a few pointers from the pros!

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Chino Hills Boot Camp Bares 10 Fitness Secrets Of The Stars

May, 3, 2012

How do celebrities stay so fit and trim? Even when someone like Gisele Bündchen or Beyoncé pops out a baby, it seems like they are back in peak condition in no time at all! While many celebrities will credit some of their “success” to wardrobe items like Spanx, we can learn a lot about fetching that ideal feminine figure by learning about the everyday tactics celebrities employ to stay fit – and have fun while doing so!

·         Cameron Diaz

Cameron stays active by golfing and surfing, which keep her abs and arms rock-solid. She also does at least 30 minutes of cardio on the elliptical, treadmill or bike each day to keep her legs in shape.

·         Jessica Biel

Jessica uses elastic bands around her ankles to increase the burn on her lateral raises. She does 15 reps per side and then does 40 minutes of sprint sessions on a running track.

·         Jessica Alba

Jessica does 30 minutes of cardio, Monday through Friday. She does her crunches on a Bosu Ball to improve her balance and work her transverse muscles.

·         Reese Witherspoon

Reese loves running and hiking, but she takes her workouts one step further. For instance, she hikes backwards to vary the muscles she works and carries five pounds weights with her everywhere – all the while adding in squats and bicep curls as she moves.

·         Nicole Kidman

Nicole enjoys taking classes to get trim in a group setting. She’ll do 55 minutes of Pilates one day and an hour of Spinning another day.

·         Eva Longoria

Eva changes her workouts, reps and sets each and every week. Her trainer never lets her do precisely the same things twice! She understands that it takes variety to trick the body into continuously losing weight. She also likes to power-walk with her friends in the Hollywood Hills, eat a variety of foods, and drink plenty of water.

·         Demi Moore

Demi is very athletic and prefers to burn her calories snow-shoeing and cross-country skiing in the winter, or biking, running and rock climbing in the summer. This method also prevents her from hurting one overused muscle as she grows older.

·         Scarlett Johansson

To train for Match Point, Scarlett did 45-minute sets of lunges, squats, chin-ups and push-ups, three times a week. She performed these basic exercises as a circuit, with no rest in between.

·         Heidi Klum

Heidi got her post-baby body back into shape with yoga several times a week. She also uses a stability ball at home and does stair-climbs to burn calories in the comfort of her own home.

Another celebrity-favorite is fitness boot camp. Come try ours this week at Chino Hills Boot Camp!

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Chino Hills Boot Camp Top 5 Reasons You Have Chicken Legs

May, 2, 2012

You’d like to have delicious-looking turkey legs – muscular, tanned and robust – but instead you have scrawny, unsightly chicken legs. What gives? The legs can be a complex animal to tame, but there are three common mistakes that lead to skinny legs that can’t seem to bulk up to an attractive shape, trainer Rob Sulaver tells Men’s Fitness magazine.

 

Your Sleep Patterns Are Off.

If you’re the type of guy who likes to stay up late playing video games, watching TV, or drinking at the bar, then you could be undoing all your efforts at the gym. According to Sulaver, “Growth hormone is produced while you sleep,” so you can’t possibly expect to pack on muscle if you’re not getting at least 6-8 hours of shut-eye every night.

You Wimp Out Half-Way Through.

You need to challenge your legs with full range-of-motion movements. Many a lifter has made the mistake of squatting down only half-way or performing a partial repetition. Instead, one needs to bend as deep as possible to activate and shred as many muscle fibers as humanly possible.

You Abide By The Principle “Go Big Or Go Home.”

Big weights are good for building muscles, but this isn’t the only way to bulk up. Sulaver recommends using “micro-progression” to slowly increase the weight, adding 5 percent on every workout to yield bigger gains over time. So, instead of only using 10 or 25 pound weights, try adding on more of the small plates over time.

You’re Doing The Wrong Workouts.

Fitness expert Jason Ferruggia told Men’s Fitness that the best way to build up scrawny calf muscles is to jump rope and perform sprinting exercises. The main mistake many guys make is that they focus on standing and seated calf raises, Ferruggia says, which only causes the muscles to fatigue too fast. Often times, men with chicken legs end up with shin splints and ankle pain before they even get substantial results. Instead, more all-around athletic exercises will improve the performance of the lower leg muscles, while sculpting the whole leg as well.

You Forgot To Consider Diet.

Make sure you are eating at least 0.7 grams of lean protein per pound of body weight each day. Choose chicken, oily fish, lean steak, and milk. Two hours before you hit the gym, eat healthy carbs like fruit, vegetables, whole grains and sweet potatoes. After your workout, drink a whey protein and dextrose or maltodextrin shake to recover and replace what you’ve lost. Make sure you are eating healthy fats like flax, nuts, seeds and olive oil to ensure sufficient testosterone hormone production necessary to build muscle.

 

Get help from seasoned muscle-building pros at our fitness Chino Hills boot camp!

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Study Confirms You CAN Build Muscle With Lighter Weights

May, 1, 2012

Well, another common workout myth has officially been debunked! For years, guys were told they needed to lift heavier weights to rip apart more muscle fibers and cause explosive growth. However, researchers from McMaster University in Canada and the Maastricht University Medical Centre in the Netherlands have disproved this outdated theory. In fact, you can build considerable muscle by using light weights, so long as you are consistent in your efforts.

The McMaster study published in the Journal of Applied Physiology had men assigned to one of three groups: one where they did 3 sets to fatigue at 30 percent one-rep max; one where they did a single set to fatigue at 80 percent one-rep max; and one where they did 3 sets to fatigue at 80 percent one-rep max. After 10 weeks (3x/week) of working out, scientists found that all three groups saw significant gains in muscle volume and virtually no difference at all! What they did notice was that protein synthesis was greater in the two groups that did 3 sets, versus just the single set.

The Maastricht University study published in the Journal of Applied Physiology found that more repetitions with lighter weights was just as effective as using heavier weights, as long as the reps are done to the point of muscle fatigue. To clarify, researchers said that the last two or three reps in a set should be difficult. “There is nothing wrong with lifting heavy weights,” explained lead researcher Nicholas Burd PhD. He added, “Our work simply highlights that heavy weights are not the only way to build bigger muscles.”

This research is great news for the frail, the elderly, and injured athletes. So, if you’re looking to put on a bit of muscle mass, researchers have the following tips for you:

  • Mix high reps and low reps to keep the muscles guessing.
  • Lift at 30 percent your one-rep max until you are fatigued.
  • Rest for a minute and repeat this workload for two more sets.
  • Use heavier weights in your workout periodically to maintain your strength.
  • Rather than isolating muscle groups, focus on more dynamic movements like squats or clean-and-press.
  • Pay close attention to what you eat before and after a workout, making sure to get enough recovery protein.

 

Looking to start a more effective workout program? Try our Chino Hills boot camp workouts!

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Detox Diet: Feel Lighter Instantly

Apr, 30, 2012

Are you feeling bloated as a beached whale? When you watch History Channel programs about “the Battle of the Bulge,” do you look down at your waistline and feel like that’s what you’re fighting right now? Have you come up with nicknames like “Little Poochie” or “Pauncho Villa” for your belly bump? It’s time to get rid of this insidious bloating once and for all. While you may be tempted to detox like everyone and their sister, you should understand that many of these fads are neither safe, nor effective in the long-term. Instead, focus on “eating clean” and watch your “bloatation device” deflate like a beach-ball on a narwhal’s horn.

Eating Clean: What To Eliminate

  • Sugar – Whether it’s white, brown, honey, high-fructose corn syrup, dextrose, or artificial sweetener, you want to get rid of it altogether. Too much sugar causes blood sugar spikes (cravings), inflammation, mental fog, and fatigue.
  • Saturated & Trans Fat – Fried foods, hydrogenated vegetable oils, high-fat marbled meat and full-fat dairy is bad news if you want to slim down your waistline. Cheese, butter, whole milk and red meat all affect your body’s ability to feel full and satisfied, so replace them with oleic acid found in nuts and olive oil or lean protein like chicken and fish.
  • Animal Protein – Sure, we just said chicken and salmon were okay… and they are… but try to add more of your protein in the form of soy/tofu, beans, and nuts to get added fiber, magnesium, and heart disease risk reduction.
  • Alcohol – Not only is alcohol taxing for your liver, but it also bloats the body and makes it harder for you to resist the temptation to snack on junk food. Instead, stick to water, tea and coffee. If you must imbibe, choose a glass of red wine, which is rich in antioxidants and helps reduce inflammation.
  • Sodium – High-sodium foods and added salt will cause your body to become dehydrated and hang onto more water weight. If you want to reduce bloat, you need to limit your sodium intake and drink more water.
  •  Produce That Causes Inflammation – You will also want to avoid broccoli, Brussels sprouts, cabbage, cauliflower, citrus fruits, legumes, onions, and peppers.

 

Eating Clean: What To Add

So, to recap, you want to eat:

  • Polyunsaturated fat (olive oil)
  • Nuts
  • Soy/Tofu
  • Beans
  • Water
  • Red Wine

 

You also want to eat more cooked vegetables (which take up less food in your gut than raw) and canned fruits.

Need more help in the Battle of the Bulge? Visit our Chino Hills boot camp to start an affordable and effective weight loss program!

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