THE 80/10/10 research-- or "How much can I blame my parents for my physique?"

According to Tosca Reno (Oxygen Magazine model, fitness author, and mom over 50) in her Eat-Clean Diet, "the healthy, beautiful body equation for lasting fat loss is 10 percent genetics, 10 percent training and 80 percent nutrition."  Also a fitness champion and nutrition expert, Reno has recharged her body using eat-clean techniques. At the core of her personal philosophy is the 10, 10, 80 formula for improved health and body image. " 

I remember when I first read this years ago, my mouth dropped open and I thought to myself, “You mean I can no longer blame the majority of my physique on my parents??--  But, what about the family thighs and butt?? What about the typical ‘pear shape body’ in the family?”

Well, yes, we can blame them-- a LITTLE-- but only about 10%!! Yes, 10% of how we look is based on genetics. That leaves a whole lot of how we look-- 90%, in fact, up to OUR OWN LIFESTYLE, our OWN CHOICES. To break down the 90% we ARE in control of:  10% is determined by how consistent and how effective our WORKOUT program is. The last 80% is determined by OUR DIET.

“It is true that genetics will play a role in your weight loss program, but it’s not the key. 80 percent of your weight loss program should be focused on what you put into your mouth: Nutrition. Nutrition is far more responsible for creating your shape and your health than you ever could have imagined.”

Another quote from another fitness expert:

“Always remember, diet is 80 percent, train smart, and train hard!”

Alicia Rewega

Fitness Editor

Oxygen Magazine

Cut Your Cardio Workout in Half

Awesome Article on INTERVAL TRAINING:
Interval training burns fat and improves fitness more quickly than constant but moderately intensive physical activity, according to research by a University of Guelph researcher.

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The study by Jason Talanian, a PhD student in the Department of Human Health and Nutritional Sciences, was published recently in the Journal of Applied Physiology. It found that after interval training, the amount of fat burned in an hour of continuous moderate cycling increased by 36 per cent and cardiovascular fitness increased by 13 per cent.
Fitness buffs and athletes have long used interval training — short bursts of intensive effort interspersed with more moderate stretches — to improve performance. But Talanian’s study shows that the practice also improves cardiovascular fitness and helps the body burn more fat, even during low-intensity or moderate workouts.
It did not matter how fit the subjects were before. Talanian notes that faster fat burning and greater overall fitness may not necessarily mean immediate weight loss. The technique may improve someone’s potential to burn more fat, “but for weight loss, you need to consider a balance of exercise and a healthy diet,” he said.

I found the following "quick" interval training routine from a fitness website, and modified it.

1) Take whatever length you usually spend on cardio and cut it in HALF.  (If you usually do 1 hour, this routine should last 30 minutes! If you haven't done cardio in ages, I would start with a 15 minute long cardio session; if you do cardio regularly, I would go for 30 minutes, 40 max.)
2) Choose a DIFFERENT machine than you normally are used to.  I like choosing different elyptical machines-- less wear and tear on the joints.
3) Begin with a moderate-high resistance level on the machine, warming up for a few minutes at a moderate pace.
4) Raise the resistance level up to high (this is at least a 40 on the machines that go to 60, and a 12 on the machines that go to 15) and go immediately into a fast pace for 30 seconds.
5) Immediately lower the resistance and pace back to your "normal" level and speed.
6) Stay there for 3 minutes at the normal/moderate level and speed.
7) Repeat # 4 for 30 seconds again.
8) Go back down and repeat #5 again.
9) Do the above, alternating with 30 second high-intensity intervals and 3 minute moderate-intensity intervals, for HALF of your normal cardio workout time, and you will see results over time!
*Check your calories burned at the end, and I bet they will be either close to or the same as your usual calories burned-- if not, you might need to up the intensity of the 30 second intervals.

Better results, half the time-- my kind of workout!!

EL SPACE: PROTEIN PANCAKES

EL SPACE: PROTEIN PANCAKES

3 simple rules for losing fat and speeding up metabolism-- at ANY age!!

If you watch any of the weight-loss infomercials, or read any of the thousands of diet books or articles on dieting, you know that there are "diets" and there are "lifestyles." We all should know by now that it takes a healthy LIFESTYLE to maintain weight loss, gain muscle and have energy!

If you really take any EFFECTIVE weight loss plan and dissect it, it will have the SAME components for success! I won't list all of them here, but here are the 3 big ones--- So, no more excuses--- just change these 3 and you will see positive changes in your physique.

1) At least 1 gallon of water EVERY DAY -- 1 1/2 gallons is even better, but 1 at least! (Yes, of course you will be running to the bathroom more frequently, but the benefits include: more physical energy, more brain energy, better health!)

2) 5-6 smaller meals a day. If your body feels hungry and you starve it, it's just as bad as stuffing it with junk food! Breakfast is crucial-- if you are one of those who say, "I can't eat breakfast" just think about this: your body has been "fasting" all night long. It NEEDS a healthy start to the day. That's why it's called "Break fast" because you are breaking the fast that you just put your body on all night while you slept!

3) Eat more lean meats, fish and chicken, and LOTS of veggies every day.

I am almost 44, but I am in better health and happier with my physique now than ever before! It does take more work with each new decade-- but if there's one thing I don't buy into, it's the thought that we "have to accept our new, older bodies as we age-- it's a fact of life." It absolutely doesn't have to be that way! We CAN look better, feel better and have more energy, strength, flexibility and a happier outlook than we did 10 years ago-- IF we're willing to work a little harder to do it for ourselves, and for our families. Don't they deserve our best? Don't we?