Do you want to lose your love handles?
Want to lose fat around the thighs, hips or butt areas?

Here are 6 surprising ways to burn fat faster today:

1. Snack Away During The Day.
Don’t let your body get too hungry.
Don’t stuff your stomach. Eat in moderation and eat small
meals or snacks consistently throughout the day.
Eat to satisfaction and not fullness.

2. Train Hard or Go Home.
You are only as good as your last work out. The great thing is the more
consistent you are with exercise, the more adapts to the good
stress you put on it and the more efficient you can move the body.
Just look at it like this: More active you are, the better you feel and
the more you push yourself. Studies have shown you push yourself harder
or over your VT1 levels or just below VT 2 or Ventilatory Threshold (requires effort and is hard to speak or talk intensity levels)

Get into your Zone 2 of your Ventilatory Threshold with a use a of heart rate monitor.

3. Get The Burn or Till Fatigue.
Remember, muscle is metabolism.
You want to lift a weight where you can lift up to the mid 20 reps
with the last rep in fatigue. It can be just as effected as lifting
heavy weights at a lower rep range below 10 reps to fatigue a study
in McMaster University. Light weights is about 30 percent of your maximum
load. Make sure whatever area you work, you work that area to fatigue.

Information –

4. I Like The Hear The Crunch.
Some of you want a crunchy carb like potato chips.
Well, I say, salads are carbs too, so crunch away.
Avoid processed, refined poor quality carbs during the day.
Okay, fruits and fruit juices at a minimum. Why? Excess sugar that utilized will
be stored as body fat. Eat good quality carbs like green salads and vegetables.
A tip I picked up along the way is to not eat fruits 8 hours before bedtime.
Yes, it’s a better fruit sugar or fructose but it still is sugar.
Avoid highly processed which can increase fat storage phase within the body.

5. Fiber can be tough to swallow for many of you.
This can help bind fat in a fatty meal if you eat a nice, big salad before eating
that entree. A recommended about of fiber in our daily diet is 30 grams a day.
If you have a hard time consuming fiber from leafy greens and salads, I suggest
trying a fiber supplement called Konsyl.

6. “Mr Monthly” aka Menstrual Cycle Can Be Your Fat Burning Friend.
Working out in the later phase of your menstrual cycle
can actually help you burn more fat.
Some studies has shown up to 30 percent more fat.
You see, you produce the hormones estrogen and progesterone which can help fire up the fat burning process. So, do exercise during your PMS period.
Studies have shown an increase fat burning 2 weeks following ovulation.

Be a fat burning furnace today, eat in moderation and often.
Train with purpose and eat your fiber. You’ll get firmer and lose body fat faster all around.

Train hard, live easy,

Adriel

How are you?

Need some ideas to get your body moving first thing in the morning?

Give every day a  kickstart by eating a wholesome and nutritious breakfast.

Your breakfast could be the bridge to you starting your day successfully.

Our ship…  sailing about 15 knots just passing under the Golden Gate Bridge…

Make sure your breakfast is extremely high in complex carbohydrates, protein and fat. Some ideas for breakfast and revving up your metabolism might be, low fat cottage cheese, whole wheat wrap with a scrambled egg, canadian bacon and low fat cheese, yogurt with or without fruit, or grapefruit is a breakfast that fits the bill.

Other ideas to get the metabolism working in high gear is to perform simple chair exercises. For instance, while seated at your desk place your feet firmly on the floor, lift and hold both legs/feet to the count of five, another exercise to jumpstart your metabolism is to slide your chair away from your desk, next stretch your legs as far as you can and with your fingertips bend at the waist and reach to touch your toes.

Getting your metabolism revved is as easy as one two three if you remember to eat a breakfast rich in protein, complex carbs and enriched with some good fats, vitamins and minerals.

Make Things Happen,

Adriel

]]> http://www.adrielyapana.com/blog/lose-fat/this-can-be-the-bridge-to-a-revved-metabolismthis-can-be-the-bridge-to-a-revved-metabolism/feed/ 0 http://www.adrielyapana.com/blog/lose-fat/support-that-matters-from-coast-to-coast/ http://www.adrielyapana.com/blog/lose-fat/support-that-matters-from-coast-to-coast/#comments Sun, 08 Apr 2012 17:46:57 +0000 Adriel Yapana http://www.adrielyapana.com/blog/?p=1247 Hi Friend,

I want to wish everyone a happy Easter.

I’m currently on a  California Coastal cruise trip headed to Mexico and with started at the day with an early mass on the ship.

Easter represents many things to many people, soI want to extend my wishes to you today for a holiday that brings you all that is meaningful to you and your  own traditions.

So, Happy Easter to you and yours!

(Still by the port… daughter Ashley and son, Adriel)

Now on another matter,  who is part of your social team.
I was eating breakfast this morning at the buffet section (I have this anytime dinning option here)and I heard someone next to our table who was taking about the fat in the bacon and how “they shouldn’t eat so much” of that stuff.
Do you have a friendly “food police” on your team?

Social support can be the #1 factor for success in fitness programs. While the support can come from your spouse, brother or sister, child, mom or dad, friend, neighbor, or co-worker, it’s a proven fact that individuals have a greater chance of sticking to an exercise program when they have to be accountable someone like a personal trainer (me!) or lifestyle coach.

Don’t try and do this on your own.

Social support is important in your quest for better health, fitness and fat loss.

Again, Happy Easter,

Warmly,

Adriel

Hey Pal,

Howdy?

Basketball players like, Lakers Matt Barnes, avoid

certain game plays because they are ineffective.

Do you know what foods to avoids to because they are ineffective

for your  weight loss or are unhealthy for you?

Matt Barnes and my son – Friday March 30, 2012 Glendale Staples Store

Why have you been gaining the excess weight?

Do you want to lead your life to an early grave?

Want to figure out how your gained that “double chin”?

I get pretty excited when someone wants to take the first steps to live and be healthier but I don’t find people with over the moon excitement to be overweight and get unhealthily.

Being out of shape is not a fact of life. The truth is, most give up too early on their goal or choose not to endure and thrive with the lifestyle habits it takes day in and day out, to be healthier.

Besides exercise, there are food and ingredients you should  avoid.

By continuing to consume these ingredients packs fat quick as easy as

how flames react to gasoline. Quickly consumed.

The worst thing you can do is to decide to live with the shape and health you’re in when you know

you are unhealthy.

I’m not going to give you a bunch of “hot air”, unpractical tips. You are worth more and deserve more in life.

The first thing you’ve got to ingrain in your head is: There is no magic bullet.

I mean, if all those diets and exercise plans worked, then everyone and their sister

would be in shape.

Avoid: Trans fats. This increase your “bad” LDL cholesterol and lowers your “good” HDL cholesterol. You’ll increase your risk of cardiovascular disease and other health problems.

Avoid: HFCS or High Fructose Corn Syrup. HFCS has  been shown to increase obesity in America.

Avoid: Table Sugar. It’s made up of empty calories.

Typically americans consumes over 150 lbs of sugar A YEAR!. It’s in practically everything. Too much of this is easily stored as fat. I know, it’s in almost everything we eat. I’m not going to go into detail on its negative effects but what I will tell you this – sugar turns inside your body like small, pieces of broken glass that do damage to your arteries. It lowers the immune system, gives you wrinkles (make you old, faster), contributes to heart disease, increases osteoporosis.  If you want to get lean, get your sugar in check.

Avoid : Chemical sweeteners such as Aspartame. Look it up online and see if you find anything good about it.

Avoid:  Alcohol. This increases your weight. Try to cut back on this dramatically or avoid it completely. Alcohol is basically concentrated sugar.

A (very short), quick list of other foods to avoid:

Fried foods

Sugar

Candy

Hamburger and french fries

Gum

High sodium food

Sugar fruit juice

Pasta with white sauce

Fatty salad dressings

Okay, I hope you have a good evening my friend… and remember…

Train with Purpose,

Adriel

I thought this video may be useful for you

I came across this video on youtube and it really is good, its basically Will Smith explaining the secrets of his success and how he came from nothing to what he is today, its really inspirational to anyone who wants to make something of themselves from humble beginings, just take a look.

I really don’t know what success is you… you should define that for yourself…

What I do ask of you is to always, always to be strive to be better… be an your own Alchemist…

Okay, these pictures from our recent 5K Dash event March 11… I know,  a bit overdue. But, finally, some pictures…

Adriel here. I just finished an amazing concert with Flo Rida here in Dana Point, CA.

Here’s a quick video… it’s a “wild one”

Okay, well it’s doesn’t have to be exactly Florida orange juice but did you know that orange juice can

have more sugar than the same glass of sized of sugared cola?

So, that gave me a topic for todays blog post.

I often get asked for ONE TIP to help you get swim suit ready.

So, I wanted to share with you my single best piece of advice in order to fast track you into bikini ready shape

(or whatever special event you want to look great for)

While this advice is sound, you may have a hard time swallowing it.

Do you know what it’s about? (I gave you a clue with this intro above.)

Sugar….who’da thunk it?

Sadly, it can be your worst diet enemy.

According to the World Health Organization, no more than 10 percent of calories should come from added sweeteners. In a diet composed of 2,000 daily calories, that would amount to about 200 calories, or 50 grams of sugar.

Sugar comes in many forms, here’s a list of other names for sugar:

barley malt

beet sugar

brown sugar

buttered syrup

cane-juice crystals

cane sugar

caramel

carob syrup

corn syrup

corn-syrup solids

date sugar

dextran

dextrose

diastase

diastatic malt

ethyl maltol

evaporated cane juice

fructose

fruit juice

fruit-juice concentrate

glucose

glucose solids

golden sugar

golden syrup

grape sugar

high-fructose corn syrup

honey

invert sugar

lactose

malt syrup

maltodextrin

maltose

mannitol

molasses

raw sugar

refiner’s syrup

sorbitol

sorghum syrup

sucrose

turbinado sugar

yellow sugar

What could possibly be wrong with sugar and its derivates?

Why would I pick on sugar?

Good questions. Fact is, there’s really nothing wrong with sugar, it’s the quantity of consumption that’s in question.

If you start to read labels, you’d be surprised to see that sugar is added to literally every food item, even in foods that you wouldn’t expect to find sugar. The average North American diet consists of 20 teaspoons of added sugar daily. This is a lot especially when you consider this doesn’t count naturally occurring sugars found in food.

Sugar is an addictive substance. Once you taste something sweet, you crave more. The more sugar you ingest, the more sugar you want. You’ll you lose your taste for naturally occurring sugars when you eat intensely sweeten foods.

Here are a five of the obvious detrimental things that sugar does to your body:

Refined sugar contains no fiber, no minerals, no proteins, no fats, no enzymes, only empty calories. When you eat sugar, your body must borrow vital nutrients from healthy cells to metabolize it. Calcium, sodium, potassium and magnesium are taken from various parts of the body to make use of the sugar. Calcium is used to neutralize the effects of sugar so sometimes the body draws this from the bones. Bones can then become osteoporotic.

If sugar consumption is continued, an over-acid condition results, and more minerals are needed from deep in the body to correct the imbalance. In essence, the pH of the body isn’t balanced.

Sugar makes the blood very thick and sticky, inhibiting much of the blood flow into the minute capillaries that supply our gums and teeth with vital nutrients. This can lead to diseased gums and dental problems.

The pancreas overreacts to large amounts of sugar in the blood and releases too much insulin. This can lead to diabetes.

Refined sugar may be one of the major dietary risk factors in gallstone disease. Gallstones are composed of fats and calcium. Sugar can upset all of the minerals, and one of the minerals, calcium, can become toxic, depositing itself anywhere in the body, including the gallbladder.

So what’s a guy or girl to do? Well, your best bet is to become aware of all the places sugar hides and then try to reduce your consumption. Over time you’ll develop a taste for naturally occurring sugars. If you try to cut out sugar, you’ll likely experience some withdrawal symptoms. You’ll have crazy cravings and may feel sluggish and have a headache. After 4-5 days though, this will pass.

It’s easy to figure out your sugar consumption by reading food labels. The best way to visualize sugar content is to take the carbohydrate count and divide it by four. For example: if a serving size has 28 g of carbs, then that would amount to 7 teaspoons of sugar. Your goal should be to limit sugar consumption to a serving size of no more than 4 teaspoons of sugar or 16g of carbs at a time. Try to keep refined and process sugars out of your diet completely.

Give your diet a good hard look and cut back on sugar where you can at the very least. Cutting it out completely may be too much of a step to start. Baby steps and stay on track and your body will thank you in the end.

To me, cutting back on sugar is a great way to get bikini ready.

If you want to do more than change your diet, I’d love to help. I can train with you virtually, where ever your summer takes you. I’m taking on a handful of coaching clients this summer. You read about it here. You’ll have to fill in an application to see if you’re the right fit for the program. I don’t take everyone.

I hope this information helps!

Adriel

I did it!

It felt good to complete it – so, yes, my first 5K under my belt [check!]  :-)

How about you? Have you tried participating any charity fitness event?

It’s a great starter for your fitness lifestyle path.

5k or 10k races are short distance events and are a great way to motivate yourself take on bigger fitness events.

Here’s a little snippet photo of moi at the start line

“Do or Do Not. There is NO Try.”-Yoda

Check out my blog as I’ll be posting more photos of Team GlendaleBootCamp.com this week (when I get the images from my friend’s camera)

So what’s next for you?

More to come,

Adriel

It’s Saturday, the day before our 5K.

This is the first i’ve ever run (but it’s gonna be more like a walk) event in my life. For most of you, I think the adrenaline will get you going to run bananas but for me, it’s gonna be  a fun brisk walk.

If you want to walk, like I will (because of my chronic knee pains) then feel free to walk. There’s no shame in walking.
It’ll be a time for me to breathe the fresh air of Glendale and to supportSan Fernando Valley Stroke services.

Pace yourself with others who are running at your level to avoid running out of gas too early.

I’ve picked up my bib, tracking chip and t-shirt on Los Feliz Blvd.

What to eat before run?

Since this is a fairly early morning event, some of you who work out on an empty stomach in the morning can get by without anything but water… or just a banana a a half hour before the run.

For those who want something more, eat at least 2 hours before the run. This means 6am.

Just small sips water during the morning before the run to avoid cramping.

Here are other ideas to eat pre-race…

Peanut Butter Toast Sandwich with Banana Slices and Agave or Honey

Two slices of whole wheat toast spread with 1 tbsp. of low-fat peanut butter, a medium-sliced banana and a half-ounce drizzle of honey will fill you up with energy-providing carbs balanced with just enough protein to keep hunger at bay. Another plus, bananas are packed with athlete-friendly potassium (290 mg each), a mineral lost through sweat. (345 calories)

Bagel with Low-Fat Cream Cheese

Bagels are another smart choice in pre-race food, loaded with carbs and easy to take on the go. In fact, it’s typical to see fun run food tents overflowing with bagels for the runners. Keep a bland bagel from getting boring by smearing it with a little low-fat cream cheese for a more interesting meal. (326 calories)

I suggest to eat as a normal day but avoid a huge meal the night before a morning race.

See you at the start line!

Adriel

I’m positive you will all do great this coming Sunday, March 11.

Make sure you consume a light meal of about 300 to 400 calories at least two hours before the race starts. In general, foods should be easy to digest and low in fiber to avoid gastrointestinal problems. I’ll post some things tomorrow on my blog.

Before I go into the 5K Glendale Dash info, I want to talk to you about another topic..

You see, last Thursday, I went in to donate  blood with American Red Cross…

Here are 3 quick facts:

Someone needs blood every two seconds.

A single car accident victim can require as many as 100 pints of blood.

There is no substitute for human blood.

For more facts, go here: http://www.redcrossblood.org/learn-about-blood/blood-facts-and-statistics

It’s easy – set an appointment to come in, talk to nurse and take a computer questionnaire…

Give blood… 16oz or a pint (One pint of blood can save up to three lives!)

Recovery table with lots of free snacks and drinks

So, if you want to be involved with a community services and help others without spending a dime… how about donating blood with the American Red Cross?

Okay, now about the 5K…
We have a Group Team Picture (Post Race) by Alex Theater at 9:45AM
[GlendaleBootCamp.com World Gym Glendale]

I’ll be going to get my shirt and bib/packet tomorrow.
I think everyone should be responsible to pick up their own bib either Saturday or the day of the event.

If you wish, pick-up your packet… go on Saturday from 10am-3pm at A Runners Circle and on Sunday beginning at 7:00am at the event location.

Your will use your bib # to pick up your race bib and timing chip (which will go on your shoe via twist ties, we provide)

Event Information Race Day Schedule 7AM- Registration/Bib Pick-up opens
8- Youth Dash starts
8:10- All About You!  Wellness BootCamp warm up starts
8:15- Opening Ceremony starts
8:25- Run/Walk starts
9:35 Awards presentation

I’m warming up early…
I’m planning to walk to the event from World Gym at around 6:50-7am sharp and stretch there at the parking lot then brisk walk/jog to the event site.

Let me know if you would like to meet me there as well.
If you have further questions, feel free to call me or email me dailybite[at]adrielyapana.com or call me at 818.445.3461

Adriel

PS: As a reminder, Daylight Savings begins this weekend, so be sure to advance your clock 1-hour forward.

How ya doing?

I got a kick out of these videos, I hope it made you laugh as well.

Laugh and lunges,

Adriel