3 Foods to Never Eat Before 9 AM

You’ve probably heard that breakfast is the most important meal of the day and that whole organic fruit is an excellent choice. And it’s true that having the right kind of fruit can launch you into a day of fat burning bliss. Chosen wisely, the right fruits will pick you up, keep you feeling full, and jumpstart your metabolism causing you to burn more fat, even if you’re not exercising that day. But it’s also true that eating the wrong so-called “healthy” fruits for breakfast can sabotage the body and cause fat retention, fogginess, and that “starving” sensation that leads to a craving for junk food all day long…

However, if you avoid the top 3 foods you should never eat for breakfast and replace them with the right fruits instead, your body will respond differently,

The Top 3 Fruits to Never Eat (or feed your family) For Breakfast

Did you know that not all sugar is bad? Some fruits have more “Good Sugar” and are very good for the body, brain, and blood when eaten in the morning. While many of the so-called “healthy” fruits are high in the “Bad Sugar” which causes weight gain and long term disease. That’s why it’s important to know which fruits are high in “good sugars” so you can enjoy them without guilt. And which fruits have “bad sugars” that have been known to increase the signs of aging, cause health complications, and drain you of energy – so you want to avoid these as much as possible…

However, the good news… did you know that it’s possible to activate your body’s fat diminishing fire to burn weight without surgery, pills, or butt busting workouts? No matter your age, it’s never too late to turn it all around, to experience the beautiful body you want, to increase your youthful appearance, and to have enough energy to stay sharp and light throughout the day. I have helped over 105,000 people just like you to make this transformation for themselves – and some of them were even well over their ideal weight, considered “hopeless cases.” And it all starts with NOT eating the wrong foods. However, I have to warn you now, what you are about to learn goes against some of the conventional beliefs about healthy weight loss. It’s likely that you’ve never heard some of this before (the last one is the fruit that shocks the most people).

Surprised? That’s understandable… Grapefruit has been a “loyal friend” to the innocent dieters of the world. However, a recent study has revealed the hidden fat-storing damage that having just grapefruit for breakfast can have on the body. The research team at Rome Open University conducted an experiment where they took two groups of women who were given the exact diet to eat every day: but with one important difference, the first group ate most of their calories in the morning and the other ate most of theirs in the evening.

The results were shocking! The group who ate most of their calories in the morning lost an average of 3.75 lbs more than those who ate low calorie breakfasts. Not only did they lose more weight, but they also activated their body’s metabolism and lost an average of 33% more from their waistline than the low calorie breakfast group.

Grapefruit is very low in calories: ½ of a grapefruit has only 37 calories. This is not enough to turn on your body’s natural fat diminishing mode and so eating it alone for breakfast can backfire, sending the signal to your body to store fat instead. It’s important to remember that grapefruit has only improved weight loss when it was eaten just before a higher calorie meal. Save the low calorie fruits for lunch and dinner and eat good, higher calorie meals for breakfast.

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Maybe you’ve heard that there are “good carbs” and there are “bad carbs.” Well, green bananas have a high amount of the good carbs called “Resistant Starch.” They’re good because eating resistant starch feeds the good bacteria (also called probiotics) in the gut, which helps you convert food into energy instead of fat. However, the yellow bananas are turning yellow because this starch is being turned into sugars. This means the fruit is losing its resistant starch, and this could bring problems…

Resistant starch can help improve insulin sensitivity, lower blood sugar levels, and reduce appetite (just to name a few). Underripe bananas are high in resistant starch but yellow bananas are not. And this can make a major difference for your body in the morning. Since yellow bananas are both higher in sugar and much lower in resistant starch, they could leave you very hungry earlier than you’d like, leading to more cravings. Avoid eating ripe bananas and reach for the greener ones at the store.

Just like there are “good” and “bad” carbs, there are also good and bad sugars. Fructose is the not-so-nice sugar. Eating fruits that are high in Fructose in the morning will cause your body to have to work harder to burn the “bad sugars” so it doesn’t turn into fat. Different fruits have different levels of fructose but the fruit that has the highest amount of fructose and should never be eaten for breakfast is: Apples.

Professor Robert Lustig of the University of California suggests that the “Upper Limit” for Fructose, which is the maximum you can have before possibly causing damage to the body, should be 50 grams a day. Just 1 cup of apples has 251 grams of fructose… that’s 5 days worth! This is why you should never eat, or feed to your family, apples for breakfast. Fructose doesn’t’ activate the fat diminishing mode in the body in the way that glucose does. So having apples for breakfast can not only have you climbing more steps per day just to stay the same weight, it also won’t activate the body’s resting fat burning mode like other fruits that are low in fructose and higher in glucose.

Some others fruits to avoid in the morning because of high fructose levels are:
Grapes 235 grams of fructose
Raisins 198 grams
Watermelon 223 grams
Figs 184 grams

To make things worse, apples are also extremely low in protein. Protein is the hunger fighting part of your food that makes you feel full and satisfied. If you don’t have enough protein in the morning it could leave you starving by lunch.

Instead, try dried apricots. 1 cup of dried apricots has over 20X the amount of protein than 1 cup of apples. Dried apricots are also one of fruits lowest in fructose, so you can enjoy them without guilt. Stock up on dried apricots for a morning fruit instead of apples.

So now you know what not to eat for breakfast, but what is the best fruit to eat in the morning to help you lose weight and feel great? Well you know that fruits that are high in fructose and low in protein will wreck your weight loss efforts if you eat them in the morning. But, what are the metabolism boosting, fat burning foods you can eat for breakfast?

The answer? well that all depends on one thing: your “Weight Loss Type.” After all, everyone is unique and what is “healthy” for someone else might be poison for your body.

Your Weight Loss Type is the passcode to your body’s fat burning combination lock.

There are 3 major weight loss types and the best thing to eat, the best time to eat it, and the most effective exercises for you will all depend on your weight loss type. If you do everything right but not for your type, it could still have weight gaining effect on your body. 

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20-minute Abdominal Workout You Can Try at Home

Don’t have time to hit the gym before or after work? Don’t own a treadmill or the park to jog is far from home? Don’t worry! We’ve come up with a 20-minute comprehensive abdominal workout for you to try at home. It’s time to challenge your abdominal panel’s muscles, as well as your lower back and the oblique.

In this workout, you’re not required to train your abs daily. If you push through working out your abs every day, chances are, you’ll end up getting burn out. Every other day training is therefore, fine. That way, you’re giving your sore muscles enough time to rest. This type of workout seems to be unconventional or radical, knowing that most people truly believes that abdominal workout should be daily.

In this exercise, you will do 14 reps for three times, and two stretches at the end. Alternately do the reps and the stretching at least three times. Doing stretches before you end your ab workout is very essential in order to avoid severely soring your muscles after a session.

The good thing about working out from home and exercising like this is the fact that you don’t need to have any equipment before you can start. A simple yoga mat or just a mat, not necessarily a yoga mat, will do. If you want to spice up your 20-minute ab challenge, you may call up a friend, or a neighbor whom you know are also dying to get their abs worked out but don’t have the time to hit the gym like you. This 20-minute ab challenge may be done in pairs. And it could just get a lot more fun.

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If this is your first time to do an abdominal exercise, you’re most probably going to find the 14 reps and stretches in alternate for three times quite difficult and really challenging. This is because this 20-minute ab challenge is considered by many to belong to the advanced level of fitness. If you notice, it is not where you work out that defines your fitness level but the type of exercise that you are choosing. If you find this work out a bit difficult for your level, you may try to search for an alternative version of the exercise which is less challenging but guarantees you the same results.

You see, if you really want to work out your abs, you need not necessarily sacrifice your form just because the training is difficult or is not par with your fitness level. You can always find for a suitable version that is just within your fitness level.

Now, here’s the work out details. This ab challenge will technically require you to be on 45-sec active mode and 15-sec rest mode. During the 45-sec active mode, that’s when you do the 14reps and stretching. This will be followed by the 15-sec rest, then repeat on active mode. Do this thrice. Do this routine every other day, as consistently as possible. This is very effective also right after a cardio exercise.

Most importantly, never forget to maintain a healthy diet while doing this 20-minute ab challenge.

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Why Zumba Fitness Becomes a Craze

Through time, to workout has spread like wild fire across nations and with it is the rise of numerous fitness gyms and businesses.

That’s okay, right? Spreading fitness awareness is definitely okay. I think you’ll agree too.

Since then, we were introduced to different work-out techniques—from lifting weights, to abdominal challenges, to aerobics—all these gave us a wide range of choices to find that fitness routine that will fit in our lifestyle, especially, work schedule.

Until, Zumba is introduced to the world. It refers to the Latin-inspired group exercise dance workout classes. To date, it there are about 12 million people at 110, 00 sites, in over 125 countries around the world who is performing this craze.

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It just got viral. Here’s why.

Aiming to lose weight entails hard work. Admit it, how many times did you attempt to enroll at a fitness gym but haven’t really gotten around your work schedule to squeeze it in? I know, and I feel you. Most of us are trapped in our time, not to mention the many excuses we can come up with just to ditch working out. Because, we whether we like it or not, we cannot afford to exhaust ourselves more after work.

It dawns to me that despite the accessibility of gyms these days—in office, in your neighborhood—whether a part of your employment benefits or not, to hit the gym sends us a feeling of burden. As I’ve said, it’s hard work.
Working out has been introduced to us in a different way. Showing a fit model with a tape measure set on her 24-waistline plastered on these gyms just don’t work out too well for most of us. And this was seen as an opportunity for the founders of Zumba to introduce the same to the world in a unique way—fun instead of a burden.
“Ditch the Workout – Join the Party!” This marketing slogan for Zumba fitness has made it through the inner circle of the fitness world. It immediately sends the fun vibe of losing weight. Dance moves like Flamenco, Salsa, Merengue, and Reggaeton are just among the types of choreography one can enjoy.

When dancing, there are no judgments. All you need to do is to learn how to go along with the music and dance through ‘till the end. It’s a breather for everyone who wants to lose weight but have fun all at the same time. Zumba fitness offers the best of both worlds to people. You just fire up that stereo, and even while you’re in the kitchen, you can dance your body to it.

John Porcari, Ph.D. of the University of Wisconsin-La Crosse’s Department of Exercise and Sports Science stated, “I think sometimes people get frustrated if dance steps get too intricate and complicated. But Zumba fitness leaves more room for interpretation. And it’s non-judgmental. You don’t have to move exactly like the instructor. It’s more like dancing in a club—people can just move the way they want.”

True to its marketing slogan, aiming for weight loss has never become this fun. Getting that killer abs have never been this easy.

Is it effective?

Find out here.

Drop us some comments below and share to us your fun from doing Zumba fitness. Would love to hear all about it!

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Is Zumba Fitness Effective?

Many people have been curious about the latest fitness craze—Zumba. Whether it’s effective or not, let’s find out.

Short history of Zumba fitness

Zumba was said to have started as a mistake. Its founder, Alberto “Beto” Perez, a Columbian trainer had one day—the year was mid-‘90s—forgot to bring his aerobics cassette tape to his group exercise class. Scrounging and flipping every part of his car to look for it, he, instead, stumbled upon a Latin dance music cassette tape. As Rumba and Merengue music dominated the room, he danced his heart through it; unleashing his expertise in Latin dancing. It quickly became a hit as he introduced a fun series of dance steps and moves to the group exercise class he was handling. Sooner than he expected, it became the popular class in his own gym—Zumbacize was born out of a simple mistake. Perez moved to Miami in 1992 and brought with him Zumbacize. It also became a hit. As things go smoothly, entrepreneurs helped Beto Perez to market his dance step and re-brand the same. Now, it has been available as a fitness franchise all over the world, and is now known as Zumba fitness.

Now, let’s go over reviewing Zumba fitness’ effectiveness when it comes to weight loss. We don’t want to get hyped for the wrong reasons, do we?

Truth be told, there have yet been so little documentation evidencing its effectiveness to weight loss. This has been by the American Council on Exercise by commissioning Dr. Porcari and Mary Luettgen, M.S., researchers from the University’s Department of Exercise and Sport Science, to determine its effectiveness through valid data gathered.

Result of the conduct research and study

The study was conducted with the help of 19 female recruits between the ages of18 to 22, who have participated in Zumba classes. Each was made to perform a maximal treadmill test which measures heart rate and oxygen consumption. This was conducted to aid the researchers in getting the linear regression equations. Each of these recruits were then made to perform Zumba exercises with a heart rate monitor, conducted by only one instructor all though out the entire class which lasted between 32 to 55 minutes per session depending on the day it was performed.

Ready for the results?

After conducting the study, results show that participating in a single Zumba fitness class can burn an average of not less than 369 calories. That’s about 9.5 kilo calorie per minute. And how many minutes does it take to burn these much calories? It only takes 32 to 55 minutes depending on your day of workout.

Amazing isn’t it?

Perhaps by now you understand why Zumba fitness becomes a craze. Apart from the enticing yet lively music, you don’t feel the pressure of really losing weight because you are having fun dancing all the way. It’s definitely a win!

For those who don’t want to enroll in a gym-based Zumba fitness class, there are already a number of Zumba fitness videos you can easily download from the internet. You can try it out at home first and think of getting fitness to another level later.

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The 30-day Ab Challenge

I bet there came a time in your life where you happened to pass by a store with a poster of a woman who got killer abs plastered on their wall.

Did you ask yourself, “When will I ever get that kind of abs?”

If you want to have killer abs, you’ve landed on the right page.

Today, I’m going to give you a 30-day abdominal challenge. If you survive the 30 days (which I bet you would), you are guaranteed the abs of your dreams.

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Ready?

In this abdominal workout challenge, your core is being focused as well as your stamina. Given you only have 30 days to beat the challenge, expect the workout as rigorous. However, unlike any workout, this one won’t take your whole day to finish. You might just spend 30 minutes doing the core and ab exercise.

Let me lay down your 30-day challenge like a calendar except that with on each day, you’ll have varieties of exercises to beat.

If you notice, sit-ups, crunches, and planks never decreased in its frequency throughout the 30 days while leg raises vary every single day. This emphasizes how your core abdominal muscles are targeted to get you that killer abs you’ve ever wanted.

Do this honestly and with commitment and dedication and you’ll see its effective results. The good thing about this ab challenge is that you won’t need anything else and you can also do it from home just using a simple yoga mat.
Quite the workout you’ve ever been searching for?

You can save the 30-day ab challenge workout table to your gadget and make it your daily workout calendar.

Have fun!

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3 Proven Effective Tips to Successfully Achieve Great Abs

Can short spans of periods get you your dream abs? The answer would be a resounding yes!

Sounds unbelievable? It might, but with the right attitude, nothing seems impossible.

There are hundreds of abs exercises you can try on your free time these days. Either you hire a gym trainer for it or do it at home; it’s all up to you.

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To be honest, I sometimes find it absurd for people to pay gym membership fees just to lose weight. It should just be free and as easy as one-two-three. But, who am I kidding, right? Weight loss has been the nightmare to most people and to start is always the hardest part.

Here’re the tricks I want to share with you for you to start shaping those abs:

Always make time to do cardio exercises. If you think about the hundreds of abs exercises you can find, there is one common exercise that’s always been involved: cardio exercise. You always kick off your ab exercise by warming up to a 5-minute jog or run, or a simple jumping jack. This will set your tone to focus on your core. This should be done 10-15 minutes before you start doing the core ab exercise.

Be wise and real about your time. Be realistic about your ab exercise. Before you even start, consider your work schedule and the time you can possibly commit to do the exercise. It is not always doing it hard core from the very beginning but committing to it wholeheartedly. How consistent can you exercise? Dedication and consistency are the key to successfully jumpstart your weight loss goals. It is better to start at short intervals like a 5-minute cardio daily perhaps, and develop and increase your pacing as you go along. That way, you won’t burn out your body even before you can take off.

Keep a solid target weight loss date. If you are planning to lose weight in 30 days, spread out your calendar before you after you figured out what cardio exercise you want to include in your ab exercise and how much time you can commit to doing it. Thereafter, mark (literally mark) your calendars and post it on your diet cork board for you to keep track of your weight loss progress.

Never be afraid of weighing scales. Planning on losing weight require you to keep track on your progress. Hence, you need a weighing scale beside you. You can do the weighing in every weekend. This is one of the greatest tricks most dieticians imposed upon their clients. Not to weigh in everyday makes people who aim to lose weight feels dignified. Unlike a daily weigh in, you can barely see and feel your progress. It can only send you disappointment and might just discourage you to continue.

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Get Immediate Results by Doing These 3 Extreme Ab Exercises

Wanting to have great abs in prep for summer just so you can rock your newly bought bikinis? No problem! I’m here to help you shape up your abs immediately. Stay with me and read on as I enumerate to you some of the most extreme ab exercises you can try to get the immediate results you need. By now, you must know that these exercises are not for the faint-hearted.

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1. Oblique sit-up with crunch. In this sit-up exercise, you are targeting your internal and external obliques. This is done by sitting half-sideways while doing a sit-up with crunch. You need to aim for 24 reps when doing this ab exercise. If you can’t do this daily, at least do this thrice in a week to keep you from getting burnt out. As I’ve said, this is not for the faint-hearted.

2. Side planked hold. In this exercise, you’ll begin doing a high plank by keeping a straight line level of your head and heels with two arms’ palm solid to the ground. As you do this, you will need to contract your abs as you transition to do a right side plank. Slowly, you will rotate your body by lifting your left arm off the ground and shifting your body weight on your right hand’s palm, and vice-versa. While rotating, hold your arm up and reach over your head with your left arm while keeping the straight level of your body at the same time. Note that you need to contract your abs while executing this. You must maintain this motion for at least 30 seconds while executing contracting obliques. Execute and repeat.

3. Plank punches. This is a rendition to no. 2. Instead of doing left-side motions under a contracted ab, you’ll do punches. Do the preliminary position in no. 2 (high plank). Instead of rotating to your sides, you simple lift up each other until it gets in straight level with your back. From there, throw your punch slowly and further as possible. Do on repeat and alternate with your right arm. In this exercise, you need to make sure your back is straight.

Start on these hardcore ab exercises first. It is better if you start executing these exercises under short periods of time. Do not burn out your body. Doing these extreme exercises under long periods daily will only snap your muscles. Avoid ruining your pacing by starting heavy on these exercises. You definitely don’t want to be discouraged to continue working out just because you’ve torn your muscles apart. If you do these properly and consistently, you’ll get immediate results as early as two weeks.
Good luck!

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