I know that you’ve heard this before, but drinking a lot of water is actually one of the few bits of conventional wisdom that is actually true for increased fat loss. One of the biggest assets to helping you burn fat and lose weight is drinking is water. If you are not drinking enough water each day, your nutrition plan will without question be much less effective in transforming your body than if you were drinking enough. Our bodies are approximately made up of 70% water by weight, and it is needed for nearly every body function, including digestive processes. We lose about a liter of water per day just through our skin and lungs (and that amount can easily triple if you are consistently working out). If you’re not getting enough, your body will not be metabolizing fat and digesting food as efficiently. HOW MUCH WATER DO YOU NEED DAILY The average person needs more than the standard 64oz of water to function optimally. Because we are training at high intensity multiple times per week you want to shoot for 80-100oz of water per day. Measuring Your Water Intake Daily: Below is a breakdown of how much water you should drink (not including during your workouts) each day in order to facilitate fat and weight loss per measurement. 2500ml 6-8 Glasses of Water 84oz 4-5 20oz Bottles of water 10 cups of water Watch this video I shot in Thailand that talks about one way you can start to get more water into your body on a daily basis Here are 5 Reasons Drinking Water will Help you Burn more Fat and Lose More Weight Reason 1. Increase Your Metabolism When you are not drinking enough water your body’s metabolism will slow down. Since water is needed for almost all bodily functions, without the optimal amount your metabolism and other systems are not working at full potential. The slower your metabolism the less fat and calories you will burn. Drink more water to help improve your body functions including metabolism. Tip: Drink cold water when you are NOT training, as the body has to metabolize the water to bring down to body temperature increasing your metabolic rate. Reason 2. No Water = Increased Cortisol Lack of water consumption has anti-catabolic effects. When you are dehydration this stimulates catabolic (muscle destroying) hormones and increases the cortisol response to exercise. Cortisol is a fat storage hormone and responsible for weight gain, especially in the abs and waistline Reason 3 – Prevent Water Retention There is a big misconception out there about water retention and that if you if you drink too much water it will cause retention. This couldn’t be further from the truth. In fact it’s the lack of water that causes water retention. The reason is that your body sees the lack of water as a shortage and because of this will go into “survival mode” and will try to retain everything that the body has to offer. When you body is in this “mode” it will automatically store any water that you drink resulting in water retention You can prevent this my providing your with more than enough water it needs and in time it you will flush the excess water out of your body. Remember the lack of water can be a main reason your have retention so drink enough each day. Reason 4 – Prevent Fat Storage Water can help your body metabolize stored fat. When you are not drinking enough water each day your body does not have good enough water supply to perform it’s daily physiological tasks and is forced to take water from your bodies cells including fat cells. If your body is drawing water from fat stores then they are less likely to metabolize and burn off as energy, which results in more fat stores over time. The more water you drink and the better hydrated you are the less fat your body will have to store. Reason 5 – Keytones Keytones, a natural byproduct of fat burning, are flushed out of the body through urine. High water intake is necessary to flush excess ketones through the kidney to prevent the negative effects of their accumulation. By flushing them out, you will improve your fat burning process. Conclusion I hope this has helped you understand the importance of drinking water of you want to burn more fat and lose weight. You will no doubt burn more calories and fat, rid you body of toxins and waster, improve your metabolism and prevent your body from storing fat. Add decreased water retention and increased energy and the your reason for drinking more water on a daily basis is undeniable and must in your overall nutrition. H2O NOTE water does NOT include tea, coffee, juice, alcohol or anything else, which simply ‘has water in it’. If you are training in the gym you should in fact drink MORE than the recommended amount each day, as your body needs to stay hydrated at all times. Tips On When, Where and How You Can Incorporate You Water for the Day – Laura D – Fit to Eat • Immediately when you wake up • While you are getting ready in the morning • To and from work (on your commute) • While you are watching television or a movie • With your meals • At your desk • While you are in meetings • In place of coffee or soft drinks • When you are travelling – on the bus, on a train, on the subway • In your car to and from any destination Keep well hydrated by finding creative ways to incorporate water throughout your day. Here are a few ideas how to make sure you get your 10 cups a day:
Today I want to get you back on track with 5 of my Top 30 Power Foods you need to include in your diet and nutrition if you want fat loss. You know what I always say, “You can’t out train a bad diet”, so get your nutrition in check. If you look into my fridge, freezer and pantry at any time, you will always find the same 30 foods. Through years of competing as a professional athlete, becoming a certified trainer, preparing top-level MMA and sports athletes for competition, studying the best foods for fat loss, research and working with nutritionist and professional trainers, I found the same foods always coming up. My Power 30 food list is paramount when it comes to health and nutrition. These are the foods that will help you build more muscle, increase strength, reduce inflammation (thus help to prevent injury), improve your metabolism and best of all burn off unwanted fat to help you look lean, muscular and ripped. It’s no wonder at 44 years old I feel like I’m 20. These are the foods that should be in your kitchen at all times. Here are 5 of my favourite Power Foods to help you Burn Fat while feeding your muscles. Greek Yogurt This is a weekly staple in the Roberts household. There isn’t day goes by that we don’t eat Greek yogurt. This is a perfect source of protein with 0% fat. If you are have regular yogurt, fat free yogurt, whatever, GET RID OF IT NOW and head out to the grocery store to pick up some Plain Greek Yogurt. Most contain too many sweeteners, whether sugar, corn syrup, or artificial sweeteners. And most other yogurts are produced to appease the overly aggressive sweet taste bud and contain too much sugar to be considered healthy. Stick to plain Greek yogurt, It’s loaded with a lot more protein and healthy bacteria. Just watch for hidden sugars and stick to the “plain” flavors. Chicken Breasts Lean cuts of chicken breast provide your body with the nutrients, vitamins and proteins your body needs. Chicken is considered a lean meat and contain a high amount of good quality protein. Protein is essential for muscle growth and repair. Chicken also contains the vitamin niacin that is essential for converting macronutrients into energy. Bananas High in potassium and vitamins. Bananas are a top source of potassium, a mineral and electrolyte. Consuming too little potassium can cause muscle weakness and cramps, fatigue and in severe cases, abnormal heart rhythms and muscular paralysis. As intense exercise and perspiration causes potassium loss, ramping up your potassium intake, particularly following physical activity is critical. Bananas also supply valuable amounts of carbohydrates, which is the top fuel source for your body and muscles. Greens – Spinach and Kale Green leafy vegetables contain a ton of nutrients including vitamin K, which help to build strong bones. Spinach is a good source of many phytochemicals that are important for muscle growth and strength. It has one of the richest sources of 20-beta-ecdysterone – a phytochemical that have anabolic properties. Spinach is rich in glutamine, the amino acid that prevents muscle breakdown. Spinach also contains octacosanol, a compound that has the ability to increase muscle strength. Kale, Swiss chard and collards are also excellent choices. Both are a great source of Carbohydrates. Almonds Almonds are high in protein, high in monounsaturated fat and are very filling. A quarter cup of almonds provides you with 8 grams of protein, which is more than an egg. They assist in blood sugar control and hence weight loss. Nuts are a great source of l-arginine as it converts to nitric oxide (NO) and this helps to improve blood circulation. Nitric oxide is a very popular supplement used in muscle strength and growth. BONUS POWER FOOD Water Stop drinking Juice, Pop, Diet soda, alcohol and Energy Drinks, that help tp make you super FAT…This is the most important food/drink on this list bar none. Since our bodies are made up of 70-80% water and you are training at high intensity, you must drink water to stay hydrated. Water is essential for proper digestion, nutrient absorption and chemical reactions. Water is essential for proper circulation in the body. The levels of oxygen in the bloodstream are greater when the body is well-hydrated. The more oxygen the body has readily available, the more fat it will burn to use for energy. Without the presence of oxygen, the body cannot properly use your body’s stored fat for energy. Not only will the body burn more fat when it’s well-hydrated it also increases oxygen levels; which means you will also have more energy. Water helps remove toxins from the body, in particular from the digestive tract. THIS IS A MUST!!!! That’s it! Talk about Powerful stuff, right? Let Power Foods lead you to fat loss and lean muscle growth!
Breakfast Smoothie – Berry Banana Protein Smoothie Ingredients: Mixed Berries – Blueberries, Raspberries – 1 cup Strawberry – ½ cup Banana – 1 banana Almond Butter – 1 tsp. BioTrust Low Carb – 100% All-Natural Time-released Protein – (Protein source) – 1 scoop Water – 1 cup 5 ice cubs Directions: Put all ingredients in a blender and enjoy! GET YOUR BIO TRUST LOW CARB PROTEIN – CLICK HERE http://www.funkroberts.biotrust.com/Shop.asp?p=LowCarb BioTrust Low Carb™ Low-Carb Time-Released Protein Blend 100% All-Natural, Hormone-Free No Artificial Colors, Sweeteners or Flavors Time-Released Four-Protein Blend Only 4g of Net Carbs Per Serving! HAVE A BREAKFAST SMOOTHIE TO KICKSTART YOU METABOLISM A few years ago ago I weight about 210lbs and now I’m sitting at a lean, ripped and healthy185lbs The biggest part of my loss was tweaking my nutrition – not going diet crazy – just a few things that really made a difference. Eating breakfast was the key. Many people trying to lose weight skip breakfast so they can save some calories. NO NO NO! This is a big mistake. Blood sugar is the body’s most powerful hunger signal. During sleep, your body uses much of the carbohydrate stores in the liver that help maintain healthy levels of blood sugar. If you skip breakfast, low blood sugar triggers the hunger center in your brain. The hunger signals can be so powerful that you overcompensate and eat too much at lunch, or snack on bad food for the rest of the day. The University of Colorado researchers* found that people who eat breakfast maintain weight loss better than those who don’t. In the study, breakfast eaters burned up more calories during the day – probably because they had more energy. Using homemade breakfast smoothies using real whole food is a quick and easy way to get all the vitamins and nutrients you need to get the day started You breakfast smoothies should contain complex carbs (fruit or oatmeal), protein and healthy fats along with some greens if possible Having a breakfast smoothie when there is no time to cook anything, can hold off the hunger monster for hours and kick start your metabolism to burn fat. Eating breakfast is that it aids in weight management, it fuels the body to help provide energy, helps to give you better concentration and problem-solving ability throughout the day. DO NOT SKIP BREAKFAST! *(Obesity-Res. 10:78-92,2002)
Funk’s Fruity Kale Energy Protein Smoothie Here is one of my favourite Energy Boosting Smoothies that I make mid-afternoon to give me an energy boost and snack to carry me through until my next meal. Smoothies using REAL FOODS is an amazing way to get in a quick snack that you know is healthy and contributing to keeping your metabolism going so you burn fat while feeding your muscles with protein and essential nutrients for them to grow. I include my SUPER HUMAN FOOD which is Kale. I love Kale because it’s high in fiber and has zero fat. Provides vitamins and mineral such as IRON, VITIMAN K,VITAMIN A, C and CALCIUM. It has antioxidants, great anti-inflammatory food (great for athletes) and it’s ALKALIZING. Kale is gunning for the SUPER FOOD CROWN. Check out this Smoothie Recipe and add it into your rotation. INGREDIENTS: 2 scoops BioTrust Low Carb – 100% All-Natural Time-released Protein – (Protein source) 1-cup water 1-cup assorted fruit – melon, cantaloupe, apple slices – (antioxidants, vitamins and minerals, IMMUNE BOOSTER) 1 banana – Potassium ½ cup of Kale – Source of Energy, High in Fiber, 0 fat, Iron, Anti-inflammatory food, vitamin A, C and Calcium, Antioxidants, Alkalizing 1 tsp. almond butter – Healthy Fats 5 ice cubs Directions: Put all ingredients in a blender and enjoy! BioTrust Low Carb™ Low-Carb Time-Released Protein Blend 100% All-Natural, Hormone-Free No Artificial Colors, Sweeteners or Flavors Time-Released Four-Protein Blend Only 4g of Net Carbs Per Serving! ORDER BIOTRUST LOW CARB PROTEIN BLEND TODAY – CLICK HERE
I read this great article from my friend and Holistic Nutritionist, Yuri Elkaim, just before we cleaned out our pantry and fridge off the sweets and junk that seemed to pile up over the holidays a couple of weeks ago So I wanted to share this with you. From the desk of Yuri Elkaim, BPHE, CK, RHN Owner and Founder Elkaim Health Fitness Solutions, Inc. Creator of Total Wellness Cleanse Program Have you ever stopped to think about whether some of the foods that you’ve been told are GOOD for you; might actually be causing more damage to your health? I know it’s not something we all think about but I want to share 3 so-called health foods with you that actually damage your health! I’m sure you’ll find this helpful. “Not-so-Good” Health Food #1 – Unfermented Soy Soy is one of the highest food sources of protein but that’s about all it’s got going for it, especially in its unfermented form. The problem with soy boils down to the fact that it is a very powerful source of phytoestrogens, which elevate the estrogen levels in your body. This is a big problem nowadays as we are seeing more and more people develop “estrogen dominance” related problems like endometriosis, ovarian cysts, and general weight gain – just to name a few. Since estrogen promotes cell division/growth it is also a stimulating factor in the development of many types of cancer. Not great if you ask me. The other issue with soy is that it suppresses your thyroid. These “goitrogenic” properties reduce your thyroid function and thus your overall metabolism. Since the thyroid is the master gland of metabolism, any disruption to it will inevitably cause you to pack on the pounds. On the flip side, fermented soy products like tempeh and miso are OK to eat and are actually really good for you. But it’s the processed, unfermented versions of soy (tofu, soy milk, etc…) that are readily available in almost ALL of our processed foods that are the big problem. “Not-s o-Good” Health Food #2 – “Low-Fat”, “Low-Sugar”, “Diet” I recommend that you steer clear of packaged foods. Mainly because they are made by companies that have no interest in your health. Case in point – any packaged food that is labeled ”low fat”, “low sugar”, “diet”, or any other marker of processing. Remember this – when a food has had ALL or SOME of its original contents removed, these will need be replaced by another (and usually nastier) additive. For instance, “sugar free” yogurt and diet sodas may have few calories because they don’t have any sugar but they do have a ton of aspartame and acesulfame K – TWO deadly neurotoxins that account for over 75% of ALL health complaints that the FDA receives!!! If you’re going to eat something out of a package or box, make sure it’s REGULAR. End of story. “Not-so-Good” Health Food #3 – Whole Grains What?!? “But what about my Cheerios,” you might be saying. This is one of the biggest farces of our time. We’ve been told to eat whole grains because they are good for us. They are great source of fiber and other vitamins. Well that’s not completely accurate. Here’s the problem…. Humans have not evolved to properly digest grains. It doesn’t matter if we’re talking white pasta, whole wheat or multigrain bread, or cheerios… Your digestive tract does not know how to handle grains. Sure some cultures may fair better than others but isn’t it interesting that MOST weight loss diets tell you to avoid grains??? Other than helping you lose weight quickly, removing grains will also reduce the irritation and thus potential inflammation caused by gluten (a problematic protein found in grains). We’ve now seen that gluten is at the root cause of numerous autoimmune disorders, leaky gut, food allergies, skin breakouts, and weight gain. To avoid gluten; choose pseudo grains like quinoa, amaranth, millet, and buckwheat. These grains don’t contain gluten and are a much better source of protein and important minerals. Nonetheless, reducing your consumption of ALL grains will better your chances of losing weight and looking great. There are also number of other foods that are not great for your health (8 to be exact) and I will show exactly which ones they are, how to replace them, and how to purify your body for easier weight loss and all-day energy with my TOTAL WELLNESS CLEANSE program. Considering it’s the new year, I thought you’d benefit from this information since there’s no better time to cleanse your body than now…or maybe in 12 hours from now Your friend and coach, Yuri ACCESS YOUR TOTAL WELLNESS CLEANSE CLICK HERE