Free Food List for faster fat loss!

Thought you might like a copy of a free list of foods that the Flat Belly Formula Beta Test Group is using to get leaner. You should use this list too!

It's a list for the 21st century eradicating some of the old shool myths like saturated fat and clolesterol is completely bad and that grains should be consumed in high amounts.
You'll find that this list will ask you to eat real food only or food that comes straight from the ground with one ingredient.

This list also addresses many hormonal problems that are wrong with our foods and how to correct them.

Click here to get it right now.

The best way to eat using this list is to have a protein, starchy carb/fibrous carb and a fat at each meal. (No problem!)

...So your plate should consist of 50% Proteins and Fats and the other 50% should be fibrous and strachy veggies. Yummm!

If your goal is weight loss you should have 3-4 meals a day spaced 5 -5 1/2 hours apart and if your goal is muscle gain you want to eat 5-6 meals spaced 3-3 1/2 hours apart although this can be more complex.

Oh, and don't for get your cheat day! :-) What is life without a cheat day! On this day just eat whatever the hell you want just don't over do it!

Click here to get the free list now!

Holla at me if you have any questions!....and feel free to forward this email to your friends and family they need the list too!

Make it a great Day!

Chris Walker, CFT, NHC

P.S. Don't forget to add the weight training and moderate cardio for total results. Our boot camp or Kickboxing would be good for that! :-)


Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Back to blogging!

Okay back to blogging! Having a great weekend so far cheat meal this weekend is Burger King

Chris Walker

Eat Clean to be lean!

You want to lose weight, and have been trying hard for months without success.

You've heard fitness people refer to 'eating clean' but what does that really mean?

The labels on hundreds of different food items proclaim to be 'healthy' but can you trust labels? There are so many misconceptions when it comes to what constitutes as clean eating.

What are you eating wrong?

Let's dispel the myths and outline your simple, straightforward 3-step guide to eating clean and watch as the pounds melt off.

Step One: Steer Clear of Packaged Foods

Your worst enemy in the fight against weight gain is packaged foods. Yes, even those packages that are described as ‘healthy'.

Think of packaged food in these 3 categories:

• Sweets: Cookies, brownies, muffins, cupcakes, donuts, candy and desserts. These packaged items are laced with sugar and bad fats, and lack any viable nutrient that your body actually needs. All the empty calories from these items will end up deposited on your waist and hips as stubborn fat.
  
  There's never a good reason to eat these so-called foods.
• Processed Grains: Crackers, breads, cereal, chips, instant oatmeal, energy bars, and popcorn. This category is tricky because many of the packages are labeled as ‘heart healthy' or ‘low fat'. The reality is that packaged, processed grains contain sugar and more carbohydrates than you need while striving to lose weight.
  
  If you have a weight loss goal then stay away from processed grains.
• Whole Grains: Brown rice, wild rice, whole oats, sprouted grain pasta, and sprouted grain bread. Here's a category of packaged foods that you are able to include in your clean diet. You don't, however, have a free pass to eat as much of these items as you'd like. Whole grains, while healthy and acceptable, are very calorie-dense. This means that a little bit goes a long way.

Eat whole grains in moderation in order to meet your weight loss goals.

Step Two: Fill Up on Fresh Foods

Fresh vegetables and fruits are a huge part of your clean diet.

The nutrients and fiber found in these natural food items are vitally important for your weight loss journey and your overall health.

Eat a variety of fruits and vegetables in all shapes, sizes and colors.

The only ones that you need to limit are vegetables that are high in starch, such as potatoes and corn, and fruits that are very high in sugar, like melons.

Step Three: Get Plenty of Protein

The cornerstone of your clean diet should be lean protein.

Great examples are chicken breast, albacore tuna, lean ground turkey, white fish fillet, whole beans, tempeh and egg whites.

Protein is what holds your clean eating plan together, for two reasons.

1. Protein satiates your hunger, keeping you full and keeping your blood sugar stable. This eliminates false hunger and prevents unnecessary snacking.
2. Protein helps to grow and maintain your muscle mass, which increases your resting metabolism. This means that your body will be naturally leaner.

For faster results, pair your clean eating with a challenging exercise routine.

Call or email today and I'll get you started on an exercise program that will make your goals a reality.


Chris Walker, CFT, NHC
Author of Weight Loss Secrets
www.chriswalkersfitness.com
519-743-4949

Weight Loss & Stress!

When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good.

Because every time you exercise, you increase your body's production of endorphins.

In case you didn't get the memo, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate.

However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It's not the chocolate.)

Chris Walker, CFT, NHC
www.chriswalkersfitness.com

Fat Skinny Women!

Fat Skinny Women
By Chris Walker Professional Health Coach
100% Hardcore Truth


I don't know what it is but every time I go in the gym I see this massive schisim, this separation betwix men and women. You know, the women are busy pounding away on the cardio machines or dancing up a sweat in the aerobics rooms and the men are busy grunting with the free weights. The norm in most health clubs are men mostly do weights or resistance training and women mostly do cardio or aerobics however there comes a point when you can do too much cardio or aerobics. The guilty culprit is usually a female. Women just seem to have this predisposition to anything aerobic. Hey, you ever see those fat aerobic instructors? They're fat because they do too much cardio. Doing alot of aerobics isn't bad, not by a long shot.  It depends on what you're goals are. If you're training for a 10k run then great, alot of cardio is what you need but for fat loss which is a common goal amongst many there is a time when too much cardio can hurt your fat loss results.

Explanation

When you do too much cardio you run the risk of losing muscle. That's why an aerobic instructor who doesn't make time for resistance training will be the fat aerobic instructor; kind of an oxymoron.  Your aerobic instructor is suppose to be the one who  you aspire to look like. Well here's why, when you're in aerobic mode your body can use two methods of energy glycogen or glucose (your bodies fuel) or fat which is stored fuel for a rainy day. People who do too much cardio which is using more energy than your body can supply will end up losing muscle (muscle burns fat). When you do cardio or aerobics in excess you use up all your glycogen or glucose. Now depending on how hard you're working aerobically will determine your bodies next step. If you're entire workout is intense your body can only use glycogen or glucose if your workout is moderate your body can now move on to fat stores. So, if you do intense aerobics for 11/2-2 hours you run the risk of using up all your glucose/glycogen. When this happens your body is forced to look for other methods of energy and will break down muscle tissue using amino acids as fuel. How do I know if my workout is intense or moderate? Great question glad you asked. The easiest way to tell is if you can't talk or carry on conversation then your workout is intense; if you're able to talk without gasping for air then your workout is moderate.

Fat Skinny Women

Fat skinny women are those women who only do cardio or aerobic type exercises. You know the type: they're skinny because they're always doing cardio thinking it's a permanent weight loss solution, they're soft and mushy when you touch them and usually have a high body fat % despite their efforts. The problem with fat skinny women is they're losing muscle due to exsessive cardio and metabolism slows down. This becomes a problem because the minute they back off on cardio or aerobics the weight comes back, as a result they think they need to do more cardio further worsening the problem losing muscle and slowing down metabolism. Muscle is what is needed to maintain a slim toned physique, a truth that usually is unknown to a fat skinny person.

Conclusion

Aerobics have their place and is a definite part of an overall health and fitness routine but if your concern is weight loss don't do too much cardio or aerobics. Also, don't be fooled by picking up a few dumb bells and swinging them around in your aerobics routine. That's not resistance training! You need to dedicate seperate time where you only focus on resistance or weight training. In closing I'd like to say don't become a fat skinny person. Oh, one more thing being a fat skinny person is not ok or should I say not healthy. I've seen females who look physically ok but because of their high body fat % run into the same problems as someone who is physically obese. Stay fit!

Chris Walker
www.chriswalkersfitness.com

Oxygen for Weight Loss & Energy!

Oxygen

Why talk about oxygen? As if you’ll forget to breath because next to water it’s crucial for survival. We never give it much thought because it’s done in such an automatic way but only a few seconds without oxygen and you can kiss your life goodbye.

More oxygen, More energy!

This precious gas is used for many functions in the body including energy production and to have an efficient respiratory system coupled with an efficient cardiovascular system is an excellent recipe for a lean mean fat liberating machine. (This will be explained further in upcoming chapters)

Breath like a baby!

When you were a baby your rib cage was still fragile so the majority of your breathing was done from your belly or diaphragm. Otherwise known as breathing diaphragmatically. As your rib cage developed your body then shifted to breathing from your chest so to speak. We seldom take deep breaths and have trained our body to live off of small breaths of air. In order to make our bodies more efficient at fat liberation and energy production we need to breath deeply maximizing oxygen consumption.

Breathing exercise to increase efficiency #1!

Ok, lay down somewhere comfortable probably on your bed, ideally close to a window that’s open. After all, this is a breathing exercise. Oh, I forgot to tell you to grab a book or small object that you can place on your chest. Now laying on your back place that small object or book right in the middle of your chest and breath deeply. If your taking deep breaths the book or small object should noticeably rise and fall. Breath in deeply through the nose until your chest fully expands hold for 10 seconds and then exhale through the mouth slowly until there is nothing left to exhale. Focus on watching the object rise and fall for about 5 minutes. It’s also a great de-stressor.

Breathing exercise to increase efficiency #2!

Now this should only be attempted after you’ve mastered breathing exercise #1. We’re actually going to combine the two.  Ok, so lay down somewhere comfortable again. Now laying on your back take your right hand and place your middle finger on your belly button. Now spread your fingers apart and take your other hand and allow your fingers to interlace on the lower portion of your belly. The middle finger of the right hand is just a guide as to where your hands should be. Now with your hands relaxed take deep breaths but this time from your diaphragm or belly. If done properly your fingers should slightly separate as you inhale and return to their interlaced position as you exhale. We’re not finished yet. Now combine breathing exercise #1 with #2. Breath deeply allowing both your chest and your belly to rise and fall. Focus for 5 minutes, try practicing breathing exercise #1 and #2 for the next 30 days! Congratulations your on your way to increased efficiency in both energy production and fat liberation.

Thanks for reading!

Chris Walker, CFT, NHC
Author of Weight Loss Secrets

www.chriswalkersfitness.com
519-743-4949

Now Accepting Boot Campers!

Hey, Chris Walker here! Hope you had a great weekend! Here are some more updates for April and some fitness tips and recipes to start off your Monday!

Updates:

- Now accepting outdoor boot camp members for  April 30th!

- We go outdoors April 30th for our Slim Down my Body Boot Camp and open up our other locations in Waterloo, Cambridge as well as Kitchener!

Click here to join now!

 

Chris Walker, CFT, NHC

Author of Weight Loss Secrets

Now let's look at todays weight loss secrets, 5 simple steps for acheiving any goal!

5 simple steps for acheiving any goal!

If you're not happy with your body then your workouts have lost focus.

What is your immediate goal?

If you don't have a ready answer then chances are good that your motivation is low and it has resulted in a lack of results.

I know from firsthand experience that operating without a goal will get you nowhere. Sure, you may still be exercising regularly and eating mindfully but without that concrete goal your efforts will yield little results.

1. Setting your goal

You want to be in "better shape" but that's so vague. Dig deeper.

What specifically do you wish you had now that you don't?

• To drop 3 dress sizes.
• To lose 2 inches of arm fat jiggle.
• To melt 4 inches from your waist.
• To be able to run 3 miles without stopping.

2. Define your timeline

Now that you've determined exactly what part of your body isn't up to par, tie that goal in with a specific timeline. When you have a timeline to measure your progress against, you'll find that achieving your goal becomes an easier process.

• To drop 3 dress sizes by August 20th vacation.
• To lose 2 inches of arm fat jiggle by October 13th wedding.
• To melt 4 inches from your waist by July 7th pool party.
• To be able to run 3 miles without stopping by June 16th city 5k. 

 To read more subscribe to our Weight Loss Secrets Newsletter and receive a free gift!

http://www.chriswalkersfitness.com

Chris Walker