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!
Thought I would share this great article by my friend and Holistic Nutritionist Yuri Elkaim who really got me excited about cleansing. But not the traditional cleansing that you may have tried, read about or someone that has done a cleanse with temporary results. Read these 3 healthy cleansing strategies that you can implement right away and Yuri’s sample meal plan that will make you feel better better. 3 POST-HOLIDAY CLEANSING STRATEGIES FOR A HEALTHIER 2013 From the desk of Yuri Elkaim, BPHE, CK, RHN Owner and Founder Elkaim Health Fitness Solutions, Inc. Creator of Total Wellness Cleanse Program PANTS A LITTLE TIGHT AFTER ALL THAT FESTIVE INDULGING? FEELING MORE TIRED THAN USUAL? Well, let’s get rid of those extra holiday pounds and boost your vitality with these 3 smart slim-down cleansing strategies that I’m about to share with you here. After all, there’s no better time to CLEAN your body of toxic gunk (thank you alcohol, caffeine, sugar, and chemicals) and excess weight than the beginning of a new year. It’s my mission (and duty) to help you start 2013 in the healthiest manner possible. So I’m here to deliver the goods. But before I do, I must confess that I’m not a fan of cleansing in the traditional sense. By that, I mean your typical “pop-a-pill” and spend all day on the toilet type of cleanses. The problem with almost all cleanses on the market is that they are completely focused on the WRONG thing. They want you to believe that by buying bottles of their herbal concoctions, supplements, or drinking gallons of “spicy lemonade” that you’ll be able to lose weight and feel more alive than ever. And although they may show quick results, they will rarely if ever lead to lasting change. That’s no fun if weight loss is your goal, for instance. What good is it to lose 20 pounds in 2 weeks only to pack it right back on as soon as you revert back to your old ways to eating after your detox is complete? I want quick AND lasting change for you. I want you to enjoy incredible vitality and a body you can feel proud of. Not for just a few days but for good. And that’s exactly what the following 3 healthy cleansing strategies will help you move towards. Cleansing is important – if it’s done right. It’s not about relying on supplements but rather making small adjustments to the most important thing you do each day … EATING. Yes, you can eat more and weigh less. Yes, food can heal what ails you. And yes, these foods can actually taste delicious. But you have to know what you’re doing. LET’S START WITH THESE 3 STRATEGIES… #1 – GET YOUR AM DRINK ON Yes, that’s right… I want you to drink first thing in the morning. But I’m referring to water, and lots of it. I recommend starting your day with ONE liter of water before ingesting anything else. Why? Two reasons… First, you lose a lot water during sleep through breathing. Therefore, rehydrating when you wake up is important. Second, since you’re immobile during sleep, the toxins that your body produces and tries to get rid of build up in your liver and bile. Drinking water in the morning can help move those toxins out of your system in your urine and stool. Bonus tip: Add a squeeze of lemon to your morning water. Lemon stimulates gall bladder contractions, which facilitates the removal of those stored toxins. Lemon also awakens the rest of your digestive tract so you’ll find yourself hopping on the toilet quicker than by drinking a morning coffee. #2 – GO GREEN AND ENJOY A LIQUID LUNCH If I were to give you ONE strategy that could improve your body and health dramatically it would be to add more greens into your diet. And the easiest way to do that is by liquefying them. Because let’s be honest… Unless you’re a cow grazing the pasture, you’re most likely not going to be eating grasses and leafy greens all day long. But you certainly can throw greens like kale, parsley, swiss chard, lettuce, and any green powders into a blender, right? The power of green vegetables lies in their incredibly high levels of vitamins, minerals, and disease-fighting phytonutrients. Greens are also the major source of alkalinity within our food supply. Without getting too technical here, just realize that when you’re body is too acidic (from eating too many grains, sugar, and animal products) it becomes prone to sickness, disease, and lethargy. By eating more vegetables, especially greens, you can restore the natural alkaline pH that your blood requires for optimal health. Here’s my go-to lunchtime smoothie that I know you’ll enjoy too… 1 head of kale, Swisss chard, or dark green lettuce ½ handful cilantro 1 apple 1 pear 1 banana Juice of ½ lime 500 ml of water. Throw everything into a blender and you’ll get about 1 liter of cleansing power that tastes amazing! #3 – REMOVE COMMON CONGESTING AND ALLERGENIC FOODS (AT LEAST TEMPORARILY) Foods like sugar, caffeine, and alcohol are obvious ones to scratch off the list when cleansing your body of toxic build-up in a healthier way. But not many people realize that foods like corn, soy, grains, and most animal products (especially dairy) are very congesting and taxing on your digestive and immune system. Essentially, what this means is that by eating these “allergenic” foods on a regular basis, some of their proteins can be identified as foreign invaders by your immune system. As a result, they stimulate inflammation throughout your body, leading to mucus production, congestion, and shunted flow of energy. The best way to realize this is to experience it first hand. And the only way to do that is by removing these foods from your diet – at least for a few days. Then, once you notice that you have more energy, less congestion, better bowel movements, and have shed needless fat, then you can add them back into your diet (one at a time) to notice their effect on your body. You’ll be shocked – to say the least. Not sure where to start? Here’s a simple one day meal plan to give you some ideas of how delicious a proper “food-based” cleanse can be… BREAKFAST: Coconut Blue-Cranbery Smoothie 1 cup fresh or frozen blueberries 1⁄4 cup fresh or frozen whole cranberries 250ml coconut milk 250ml water LUNCH: Leek and Onion Soup 3 leek stalks 1 large onion 5 garlic cloves, minced 5 stalks celery, juiced 1 carrot, juiced 2 tbsp Braggs Liquid Aminos to taste 1 tbsp fresh rosemary, chopped 2 tbsp olive oil (optional) 4 cups water Fresh ground black pepper to taste DINNER: Roasted Veggie and Quinoa Perfection 1 cup quinoa 2 cups water 2 small zucchinis, chopped 1 medium carrot, chopped 1 small red onion, chopped 2 tbsp coconut oil 1 sweet potato, peeled and chopped 1 yellow squash, peeled and chopped Juice of one fresh lemon Sea salt to taste 1. Roast chopped vegetables in the oven at 300°F until tender. 2. Bring the quinoa and water to a boil in a medium pot and then reduce the heat to a simmer and let cook for 10-12 minutes, or until water is absorbed and quinoa is fluffy. 3. Place bed of quinoa on plate and surround or top with roasted vegetables and a splash of fresh lemon juice and sea salt to taste. I hope these ideas get your taste buds sizzling. Cleansing is absolutely critical to your health (since we’re all way too toxic) but I want you to realize that cleansing doesn’t have to revolve around crazy herbal supplements. Instead, it can and should be based on eating clean whole foods. That’s the only way you can achieve quick and long-lasting results. After all, you’re improving your dietary habits one day at a time – and improving your daily habits is what counts in the long run.