Increase you protein intake and BURN FAT!!!

 
There have been numerous studies showing that diets containing a high amount of protein result in greater fat loss when compared to diets that contain a moderate amount of protein. 

The Health's Dietary Reference Intake recommends that you consume 10%-35% of your calories in the form of protein.  The upper end of this recommendation is where you will receive many of the weight and fat loss benefits.  The good news is that no negative effects have been found from consuming higher than recommended amounts of protein unless you already have kidney problems.  So... eat away!!!

To start bump up you're protein to at least 120 grams/day spread out evenly over 5-6 snacks/meals.

Here are some great protein sources...   
4oz of chicken ~22 grams
3oz of fish ~25-30 grams
1 scoop of whey protein ~ 24 grams
1 small chobani yogurt ~18 grams
8oz of low fat milk ~8 grams
1 large egg ~ 7 grams
1 egg whites ~3.5 grams

Remember that most of your protein should come from animal sources.  If you follow a vegan diet them please seek a qualified nutritionist to make sure that you learn the importance of complementary proteins.  Consuming only incomplete proteins like those found in grains, legumes, nuts, and vegtables in the wrong amounts can lead to deficiencies and a slowed metabolism.

See what WebMD has to say... http://www.webmd.com/diet/guide/high-protein-diet-weight-loss

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3 Great Core Exercises that work MORE than just your core!!!

BOSU Plank with alternating leg lifts- This move will challenge your ability to stabilize your core through motion and instability while activating your gluteal muscles.

Tip- Focus on stretching your leg back as far as you can instead of lifting it up as high as you can, pause for 2 seconds on top.  About 12 inches of motion is ideal, any more than this and you risk hyper-extension of your lower back.

 

Physio ball Russian Twist- This move will challenge your rotational core muscles(obliques)while requiring you to contract your gluteals and hamstrings to maintain complete hip extension, balance, and stability throughout your trunk. 

Tip- Drive your heals down into the ground as you rotate towards one side.  Drive the bottom shoulder into the ball allowing it to roll slightly sideways until your shoulders are perpendicular with your hips as seen in the second photo.

Plank with feet on a Physio ball- This move will work the entire midsection.  Having you feet elevated places and addition load on your shoulders and triceps.

Tip- Keep your ankles flexed so that you toes are pressed firmly against the ball as seen in the photo.  If this is too difficult you can start with both shins on the ball.

These exercises are meant for healthy injury-free individuals.  For modifications, loading, and/or set and repetition schemes please contact me at chris@203fitness.com

OR... Find the Best Personal Trainer in Darien

Find the Best Personal Trainer in New Canaan

How do you know if you have a great personal trainer???

Unfortunately, you may not know if your trainer is good at what he or she does until you've already committed a lot of time and money.  Trying to find a skilled trainer among all the rest can be a very difficult task and it's far too easy for the average person to become a "certified" personal trainer.
 
What does all this mean???  It means that Joe Smith who dropped out of high school can find an organization that provides a Personal Training Certification for about $300 and a few weeks of studying.  In a month he could be training you at your local gym, and you wouldn't know the difference between this guy and a great trainer until it was too late.  This is an extreme example... but YES, there are certifications that DO NOT even require a high school diploma.

Here are a few things to look for in your personal trainer...

1) At least a bachelors degree in an Exercise Science related field.  They don't need to have a BS to be a great trainer, but it certainly shows that they're dedicated to the field and assures you that they do in fact know what they're doing.  Beware of the "well... I guess I can just be a personal trainer now" types.  If your trainer is working other jobs as well as personal training... get off the treadmill and run out the door!  I'm serious, this person is training solely for money, NOT because they know how to help you achieve your goals.  You don't want a "job personal trainer," you want a "career personal trainer."

2) A C.S.C.S. (Certified Strength and Conditioning Specialist) is by far the most difficult certification to attain.  Although there are some great trainers with other certifications, it's less common to find a bad trainer with a CSCS due to its requirements.

3) An actual passion for fitness... if your trainer doesn't even workout themselves... Dump Them!!!  Trust Me.  On the other side...just because your trainer is in shape DOES NOT guarantee that they know what they're doing. 

4) A busy schedule... if your trainer isn't busy, then there's most likely a reason for it.  There aren't many good trainers in the field, so the good one's are highly sought after.

5) The ability to customize programs to your needs.  Everyone is different...and to achieve your goals in the most sound and logical manner you need a customized program.  There is no one size fits all.  If your training at a fitness club, take a look around... if you see a trainer performing the same exercises with EVERYONE, the chances are that they've gotten lazy and become an "exercise of the day" trainer.  This absolutely does happen, just watch.


Lastly...ask your trainer what your doing and why your doing it...  A competent and confident trainer will be happy to explain exactly why your doing what your doing.  Be curious, ask questions, it will pay off.  There are a lot of trends in the field right now that are grossly misused, make sure you don't become a victim of one of them.

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