GetFitOrangeCounty.com

Being a San Diego Weight Loss Expert, I have noticed how people in this country are getting in worse hape more and more.  Losing weight is the most common fitness goal in America.  America is extremely over-weight and out of shape.  Americans simpy eat too much food, eat alot of bad food, and don’t get enough exercise or exercise properly.

But, that is not the only problem.  The big problem is all the drugs in the foods.  As a San Diego Weight Loss Specialist, I have noticed how people who are trying to lose weight, keep making the same mistakes.  From eating all the wrong foods to exercising incorrectly.

Many of my San Diego Weight Loss clients make these same mistakes, such as skipping breakfast, eating only a couple of times a day, eating too much processed foods, not lifting weights, and so on.

Here are 5 great weight loss tips for you that will have dropping weight so fast, you friends and family won’t even recognize you.

San Diego Weight Loss Tip #1 - Eat 5 to 6 Meals Per Day ;  By eating 5 to 6 times per day you will be increasing your metabolic rate, which in turn will have you burning more calories, and that is what you want.  Most people don’t eat enough times per day, thus creating a slow metabolism.

San Diego Weight Loss Tip #2 - Never Skip Breakfast:  This is the biggest mistake I see with many people  Breakfast is the most important meal of the day.  It sets the tone for the rest of the day.  Studies show that 93% of the people who skip breakfast are struggling to lose weight. 

San Diego Weight Loss Tip #3 -  Lift Weights To Lose More Weight:  Lifting weights is the best method to losing fat and building a great, lean and tone body.  By lifting weights, you will build more muscle, which will then increase your metabolic rate, allowin to burn more and more fat.

San Diego Weight Loss Tip #4 - Skip The Boring Cardio:  That’s right.  Long and boring cardio sessions are not the key to losing fat.  Go by your local gym and take a look at the people who have been there for years to doing long and boring cardio.  I bet most of them are still fat.  You see, doing slow-paced cardio does not boost your metabolic rate significantly, whereas weight lifting does and keeps your metabolic rate ignited for up to 48 hours afterwards.

San Diego Weight Loss Tip #5 -  Avoid Processed Foods:  Eating processed foods (foods that have been chemically altered, such as your foods in a box) spikes your fat-burning hormone, and also damages your endocrine system, making it much easier for your body to store fat and hold on to it.  Eat raw and natural foods.  This will go a long way in helping you to lose weight and get into killer shape.

Being an Orange County Personal Trainer, I have encountered tons of people who have done all the wrong things possible to lose weight and get into shape.  No wonder this country is so FAT!  Well, I am sick and tired of all these so-called fitness experts giving wrong advice or selling useless gadgets or pills, promising dreams of fat loss.

Well, I am here to break it down to you, and let you know what the top 3 mistakes are that people keep making when trying to lose weight.

Mistake #1 - Cardio

People think that traditional cardio, slow-paced cardio, is the best method to losing weight.  It’s not.  In fact, it may even be counter productive in that it may cause you to lose valuable calorie burning muslce.  You don’t want this.  You are far better off if you lift weights and use a much more intense type of cardio training, known as interval training.

Mistake #2 - Taking Diet Pills

Most of these diet pills simply don’t work.  And no matter how many diet pills you take, if you don’t follow an intelligent, healthy, and balanced nutrition program, you will never get into the shape you want.  And that’s a fact.

Mistake #3 - Eating Once A Day or Too Few Calories

This is the most common mistakes among women.  If you eat too few calories or only a couple of times a day, you are severely putting your body into starvation mode, thus slowing down your metabolism greatly.  And if you are trying to lose weight, this is a no no.

When I was a Santa Barbara Personal Trainer, I use to train this lady who did all three of these mistakes, and she could never lose any serious amount of weight.  But, after working with her and correcting these bad habbits, she lost 27.2 lbs. in 3 months. 

Bottom line, just use the correct method and you will get outstanding results.

Personal Training in Irvine has been great, helping people lose fat and get into great shape.  But, part of getting into great shape, is not only exercising, but also what you eat.  There are 3 outstanding foods that help you burn fat.

First, egg whites.  Egg whites are awesome.  Not only are they a great souce of high quality protein, but they have no fat.  This helps you build quality muscle and ignite your metabolism, burning more fat than ever.

Second, broccoli.  Broccoli, along with all your greens, are a great source of rich vitamins and nutrients.  Also, it takes a lot more calories to digest broccoli that it contains itself. 

And third, salmon.  This is great fish, not only is it a great source of quality protein, but salmon also has a high content of quality fats, known as unsaturated fats.

Ron Brouchard

www.getfitorangecounty.com

Man, I get this all the time.  Owning of one of the largest personal training companies in Orange County, people always want to keep their alcohol in their diet.  And I mean a lot of alcohol.  We had one client who drank an entire two bottles of wine every night with dinner, by himself. 

Hey, I am all for enjoying life, but I think he had a slight problem.  Anyways, after working with him, we cut down his wine consumption from two bottles to two glasses.  And on weekends he could drink as much as we wanted.  After 5 weeks, he lost 12.8 pounds of ugly body fat and lost his craving for wine.  And in four months, he went from 22% body fat to 11% body fat.

The point I am trying to make is that it is ok to drink alcohol so long as you keep it in moderation.  And avoid the high caloric beverages such as any drink with fruit juices.  That is just going to jack up your alcohol consumption. 

Second, if you are looking to get a great buzz, go for shots.  You will get a buzz much faster without adding on too many calories.

Third, avoid beer.  Beer is so fattening and promotes estrogen in your body and you don’t want that.  Estrogen is a female hormone, making you retain water and hold onto fat.

So, if you guys know you are going to go out and drink, just cut down your carbs during the day to compensate for the alcohol sugars you are going to be consuming.

Train hard and eat smarter.  And don’t forget to drive safe.

Ron Khawra

www.getfitorangecounty.com

I get asked this all the time.  Are low-carb diets the best way to go to lose weight?  In general, no.  The atkins diet made the low-carb diet populary due to the extreme and quick weight-loss.  But, the weight-loss was 50% muscle and 50% fat, thus making you a smaller fat person.  Plus, these low-carb diets are very unhealthy and make you very acidic, creating an environment that is susceptible to disease and cancer.

You need carbs, healthy carbs.  Its about moderation.  There are good carbs and there are bad carbs.  You want to definately stay away from the bad carbs, which are usually your processed foods.  The good carbs are your raw foods, such as potatoes, yams, brown rice, whole-grains, peas, and so on.  If you pair these healthy carbs with protein and fiber, such as broccoli, spinach, or green beans, you will start burning some serious fat and building some nice, sexy, tone muscle.

Until next time, keep training hard and eat even smarter.

Ron Khawar

www.getfitoranagecounty.com

I know this is the time of year that it is difficult to stay motivated to eat healthy meals, let alone get yourself in the gym a few times a week.  With all the Christmas parties, the Christmas parties and traveling, it is very easy to gain a few pounds.

It’s ok to splurge and take some down time to recharge your batteries, then comeback with a vengence.  But, you don’t need to go overboard.  First, there is not a Christmas party every single day at every meal.  So, you need to eat healthy throughout the day as much as you can, and splurge a little here and there.  Don’t just let your nutrition go totally haywire. 

Second, you can still workout, but maybe cut the frequency down a little or change things up.  If you work out with a buddy or work out outside, you can break up the monotony and have some fun. 

Third, just remember how you want to look to keep focused on your goal.  This will always keep you on the future instead of moving away from some painful place of being over-weight.  Most people lose some weight, then get comfortable, then start sabotaging themselves.  Don’t do that.  Keep moving forward towards your vision.

And fourth, if you are skiing, you can burn a lot of calories skiing.  You can even throw in some cross crounty skiing.  That will really kick your butt.  

Have a great holiday and stay fit.

Ron Khawar

Certified Personal Trainer &Nutritionist

www.getfitorangecounty.com

I am sure that statement caught your attention.   Why on earth would I make that statement?  Simple, you should not drink the milk you buy in the stores.  The healthy milk for you is your mother’s milk.  The milk you find in the stores is meant for calves.  And even that is not healthy for them.  The milk has been so processed from the pro hormones put into the cows and the pasteurization process. 

What does all this mean?  All this chemically altered milk does damage to your hormonal system, making it much more difficult to lose weight.  Not only that, your health will be greatly negatively effected. 

Do yourself a favor and stay away from the over commericialized milk found in the stores.  If you have to have some milk, go for rice milk, or milk that is in its natural state.

Train hard and eat smart.

Ron Khawar

Certified Personal Trainer & Nutritionist

www.getfitorangecounty.com

Most people think that they have to eat a low-fat or no fat diet in order to lose fat and get into shape.  Not true.  There are bad fats and there are good fats.  Your body needs fats to maintain health and many bodily functions. 

There are fats that help you lower your cholesterol levels.  These are unsaturated fats, such as avocados, nuts, flaxseed, olive oil, salmon fat, and many more.  These are great examples of healthy fats that you should include in your diet.

The bad fats are the saturated fats that come from animal sources, such as the fats found in meats, egg yolks, butter and many more.  Try to minimize your saturated fats as much as possible and your body will thank you for it.

Train hard and eat even smarter.

Ron Khawar

Certified Personal Trainer & Nutritionist

www.getfitorangecounty.com

I think the title pretty much says it all.  For those of you who eat fast-food on a regular basis, are probably struggling with body fat and getting leaner.  Fast-food is totally unhealthy for you.  Besides the sheer quanity of the food, the chemicals and food source are terrible for you. 

Most fast-food restaurants have high caloric meals with high fat content, and usually saturated fat.  This is the fat that clogs up your artieries and helps you get that heart attack.  Second, most fast-food is also high in low quality carbohyrdates, like breads, dough, flour, sugar, etc.  These poor choices of foods only spike your fat storage hormone, thus making it easy for you to gain fat.

Also, there is a lot of harmful chemicals and additives in fast-food, from msg to high fructose corn syrup.  This also makes it easier for you to gain far. 

If you are going to eat fast food, here are two decent choices:

Subway:  get a 6 inch turkey breast on wheat, no cheese, no fats, double meat and vegetables.

El Pollo Loco: get skinless chicken breast, corn tortillas and the vegetables.

Its best if you try to avoid fast food and make your own wholesome, healthy food.  Trust me, your body will benefit from it big time.

Be well and get fit.

Ron Khawar

www.getfitorangecounty.com

Every now and then we need to change things up to break up the monotony of workout out.  For most people the fitness goal is to burn body fat and be lean.  Well, we all get tired of going to the gym, sitting on a stationary bike or walking on a treadmill.

Well, here is a kick butt beach workout that will have you crushing your body fat fast.  First, go to your favorite beach.  The workout consists of a combination of interval training and body exercises.  First, you will run 50 yard sprints in the sand.  At the end of the 1st sprint, you will perform as many pushups as you can.  Then, you will walk back to your orignal starting position, then repeat the sprint.  Once finished, you will perform body squats to the maximum.  Once finished, you will walk back to the orignal starting position, then sprint again.  Once finished, you will do as many leg raises as you can.  Walk back to the original position and repeat the entire process as much as you want.  If you can do this for 30 minutes straight, you will kick some serious fat off your ass.

Good luck and keep burning the fat.

Ron Khawar

Certifed Personal Trainer & Nutritionist

www.getfitorangecounty.com