Without doing a web search or heading to the kitchen, what is the single-serving size listed on the nutrion label for a package of: Chicken –breast (skinless, boneless) _____ oz.–thighs (skinless, boneless) _____ oz.Beef _____ oz.Pork _____ oz.Salmon (fresh) _____ oz.Tuna (fresh) _____ oz. If you’re someone who already pays attention to the portion sizes of […]
I belong to a few Facebook fitness groups: 50+ Fitness Fanatics, Health and Bodybuilding Over 40, etc. One of the most frequent comments is: I’m killing myself in the gym but not getting results. Help! The reason you’re not getting results is precisely because you’re killing yourself in the gym. This is another one of
It’s the Recovery, Stupid Read More »
I’ve written in other posts and in Fit by 50 that I don’t believe fitness should involve doing math homework every time you eat. But if you’ve never tracked your calories or macros – ever – I do highly recommend it, at least in the short term. Most people discover that their daily sugar/carbohydrate intake
A gym is a gym, right? Well, yes and no. And the one you choose can positively or negatively affect your progress and results. Multi-Purpose or Sport-Specific. It should be obvious that if you’re into a specific sport like boxing or martial arts, you should find a gym dedicated to that, especially if you’re into
Choosing the Right Gym Read More »
As with exercise, the best diet is the one you like; because the one you like is the one you’ll stick with. I discuss basic diet approaches in more detail in my eBook, so here I’ll keep it simple. Establish a caloric deficit. This means eating fewer calories than you expend, and that means tracking
The Best Diet for Fat Loss Read More »
So, you got up at 5 AM on January 1st, ate a high-protein breakfast, and knocked out your first leg day of the year. Congratulations, and welcome to the Iron Club. Here is a short list of gym dos and don’ts to help you remain a member in good standing. Do: Re-rack your weights. All
In my last post, I discussed why doing cardio alone is ineffective for long-term fat loss and briefly touched on the fact that resistance training is the way to go. Put simply, cardio burns calories when you do it, while muscle burns calories all the time. But what kind of resistance exercises are best? The
The Best Exercise for Fat Loss, pt. 2 Read More »
One of the most common questions personal trainers get is, “What’s the best exercise to lose weight?” There are three answers to this question: #3. Whatever Exercise You Like. The exercise you like is the exercise you’ll do. If you’ve been doing little or nothing for months or years, doing anything is a giant step
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Last week, I shared some disheartening statistics surrounding New Year’s resolutions and offered a few tips on how not to become one of them. Today I want to talk about another potential mistake many people make when undertaking a new health and fitness program: The 12-Week Challenge. The 12-Week Fitness Challenge has become a staple
New Year, New Fail! Disappointment Guaranteed! Sign Up Now! Read More »
It’s no secret that January is the busiest and most lucrative month for gyms. Of the top New Year’s Resolutions Americans make, Get Healthy has been #1 for as long as anyone has kept track. This year, it is estimated that approximately 45% of the adult population (around 116 million people) will once again be
