How to avoid the Flu

As most of you know I have been down and out all week with the flu and boy it is as bad as they say it is. This is perfect for this weeks newsletter, I would like to talk about flu prevention! You can not stop the flu virus from hitting you but you can take plenty of precautions to slow the flu down and get over it much faster. The first preventative method is pretty obvious, make sure you wash your hands immediately after every workout. The gym is full of all different types of germs and bacteria, so avoid touching your face while in the gym. A second preventative method is eat a sound diet. Eating properly has many great effects for your body but all that aside, eating a diet full of fruits and vegetables will build a strong immune system which will keep you strong! Two staples of my diet are green tea and sweet potatoes both are prime for fighting the flu virus. Green tea contains powerful antioxidants which help fight off bad cells in the body. I recommend at least One glass per day (please keep in mind that green tea contains caffeine, so if your sensitive to caffeine look for decaffeinated). Sweet potatoes are another great food, sweet potatoes are loaded with Vitamin A which help fight off free radicals in the body also! These free radicals cause harm to our body and causes us to get sick. The third preventatives is exercise. Exercising regularly builds a strong immune system. Exercise can help to fight many other different types of sickness. Living a healthy lifestyle has so many other benefits other then just looking good! Despite living a healthy life there is still a chance that you can still get the flu. If you happen to get flu remember to stay hydrated. Drink plenty of liquids, its very easy to get dehydrated while being sick. Until Next week Stick to your goals, Anthony Recipe of the Week: Blueberry Medley Ingredients 1 serving of Frozen Blueberries 1 packet of non calorie sweetener of your choice (I recommend Truvia) 1 tbsp Apple Pie Spice *Optional* Directions Place frozen blueberries into a bowl. Add splenda and apple pie spice and serve cold! Video of the Week What to eat after the gym http://www.youtube.com/watch?v=gVoB_BOESnc Interested in Online Personal Training? Visit my website www.AntBevFitness.com

How to determine how many calories you need

Hello everyone, So little update first, I finished the little home gym I set up. Now I will be able to do some detailed workout demonstrations and other cool new videos! I already filmed a couple but here are the first two: http://www.youtube.com/watch?v=VtvdtkEhXP4 http://www.youtube.com/watch?v=5sJjbXuP6WE Hope you all enjoyed that little video! I also wrote a article on my site about the importance of fishoil to help speed up body composition change. You can find that here: http://www.antbevfitness.com/freearticles.html So for this newsletter I want to discuss how many calories do you need per day to lose weight? This one of those questions I get often, so here is a general way to figure it out. Again you need to remember that every person is different and that the answer you come up with here might not be 100% accurate but it is a good estimated start. Step 1: You need to first calculate your Bodies resting calorie burn amount...you can find that here http://www.bmi-calculator.net/bmr-calculator/ Step 2: You need to figure out your activity level, basically how you would classify your daily day of activity...choose 1 below Sedentary (desk job) 1.2 Moderately active (workout 1-3x per week) 1.4 Active (4-5 workout per week) 1.7 Very Active (Job that is not sedentary such as a mailman or construction worker and works out 4or more times per week) 1.9 Step 3: Multiply your BMR from step 1 with your activity level from Step 2 Step 4: In order to lose about 1lb of pure body fat subtract 500 from the number from step 3 Thats it...thats how simple it is to figure out how many calories you would need to lose body fat Heres Myself for example Step 1: 2050 calories burned per day Step 2: Activity Level 1.7 Step 3: 2050 x 1.7= 3485 or round up to 3500 Step 4: 3500-500= about 3000 calories per day to lose 1lb of fat! These numbers can be tweaked to each individual AND PS for my clients....I do this all for you and customize it further ;) Hope you found that informative and that it answered some of your goals! Please remember to share my page so we can grow my newsletter and my new site. The more it grows the more info I can pass along to you guys!!! Thank you everyone...I will leave you all with a quote to motivate you "A great physique is 60% training and 80% diet. Yes that adds up to 140%, because that's what you should be giving it. Change the inside, and the physique will follow". Until Next week Stick to your goals, Anthony Client Highlight of the week Male Client: An older gentlemen that I train (61years old) squatted 225lbs for multiple reps breaking parallel each rep! Not bad young man! Female Client: The same one I spoke about last week who dropped 2.5% bodyfat last week...she dropped an addition 1% this week! 80% of what you see in the mirror is based off what your eating...just goes to show you that! Recipe of the Week AntBev's Healthy Taco Recipe 4oz Turkey Ground Meat (99% fat free) 1 Whole Wheat Tortilla 1-2 slices of Fat Free Cheese Lettuce and Tomato Salsa to taste Brown the Turkey in non stick pan Add basic taco seasoning Once turkey is seasoned serve over tortilla This meal contains 280 Calories 4g of Fat 27g of Carbs 32g of Protein For a male adjust the portion..double the carbs in recipe depending on your goals Interested in Online Personal Training www.AntBevFitness.com

Newsletter

Hello Everyone, I want to first take the time out to say thank you for joining my newsletter. I will be doing this newsletter weekly so your feedback is greatly appreciated! So its the third week of January and where are you with your new years resolutions? This is the point where I see people drop off. I really urge you to STICK WITH IT! Remember bodyfat is hard to lose as your body does not want to get rid of fat. Fat is an easy tissue for your body to maintain. Its in fact that its harder for your body to maintain being lean. Remember 80% of what we see in the mirror is based off your nutritional habits so if your not happy with the way you look you really need to reevaluate your daily day of eating. If you set a goal to lose 20lbs and you have not lost that 20lbs yet, do not get discouraged. You are constantly fighting your body, this is a fight I can help you win! The point of making a resolution is to take yourself to the next level, giving up would not bring you to that next level. So whatever your doing to help you get to your goals....STICK IT OUT...You can do it, I believe in each and every one of you! Thank you all for signing up for my newsletter please remind share my info with others so my site grows and I can help more and more people achieve their goals! Sign up for the newsletter here: www.AntBevFitness.com Stick to your goals, Anthony PS. I set up a little home gym and it should be done by this weekend so be on the look out for some youtube instructional exercise videos! Client Highlight of the Week One female client managed to lose 2.5% bodyfat this week alone! She had a great week of sticking to her diet and her workout plan. Congrats to you (you know who you are!) Looking forward to next week! One of my male clients hit a new Personal Record on Bench Press. He hit a solid 355lbs for a new One Rep Max. Good work buddy, your going to be sore tomorrow! Recipe of the Week Anthony’s Homemade Chinese Food Ingredients Brown Rice (use the amount given in your plan) Grilled Chicken (use the amount given in your plan) 1⁄2 cup Broccoli 2-3 tbsp Garlic Powder 2-3 tbsp Soy Sauce 1 packet of non calorie sweetener of your choice (I recommend Truvia) 2 Egg Whites Directions Heat a pan and coat the pan with pam. Place the chicken and the broccoli in the pan until chicken is brown. Add brown rice and mix. Add Garlic powder, truvia and 2 egg whites. Mix everything together until the egg whites are cooked then add Soy Sauce and serve! Interested in Online Personal Training www.AntBevFitness.com

The Best Natural Fat Burner: L-Carnitine

The Best Natural Fat Burner: L-Carnitine L-Carnitine is one of the best natural fat burning supplements to take....L-Carnitine basically transfers the long chain fatty acids into the mitocondria (powerhouse) of the cell....so in simple terms it uses stored fat for energy! When dieting it also reduces the effect of hunger (which can kill most diets)...Scientists have been studying L-Carnitine since 1937 and it has proven to have a positive effect on weight loss and health...You should take between 2000mg-4000mg 10 minutes before Meal 1 and Before Workout. www.antbevfitness.com

Importance of BCAA while Dieting

The Importance of Branch Chain Amino Acids While Dieting A Key Supplement for Getting Lean and Gaining Muscle What are Branch Chain Amino Acids? Branch Chain Amino Acids are the "Building Blocks" of the body. They make up about 35% of your muscle mass and must be present for molecular growth and development to take place. There are 22 total amino acids which are divided into two groups, essential amino acids (which can not be manufactured by the body) and Non-essential amino acids (which can be made by the body). For the main concern of this article I will be speaking about the Branch Chain Amino acids or BCAA’s as they are referred to. The branched chain amino acids are Valine, Leucine, and Iso-leucine. The BCAA’s make up approximately 1/3 of muscle protein. BCAA's reduce muscle fatigue, speed recovery, decrease the loss of other amino acids from muscle during exercise and help the body absorb protein. A deficiency in any one of these Aminos will cause muscle loss. Unlike other amino acids, BCAA's are made in the muscle and not the liver. What do BCAA’s do? Whenever we lift a weight we cause damage to the muscles. Since BCAA make up about 1/3 of the muscle proteins, we can only conclude that when we exercise we break down these BCAA. We get out BCAA’s through diet but extra supplementation may be necessary. When our body senses BCAA in our blood stream it stops the breakdown of muscle and switches the body into grow mode! BCAA’s tell our body that we have significant amount of amino acids in order to build or maintain muscle, stop breaking down other muscle tissues. By taking a BCAA supplement prior to and immediately after exercise we give our muscles plenty of branch chain amino acids to use thus sparring addition muscle tissue from being broken down. Why is this important if you are trying to lose weight? Branch Chain Amino Acids are definitely a must when it comes to losing weight. They help to retain muscle mass which in turn leads to a greater decrease in muscle loss. The more muscle our bodies have the faster our metabolism will be. So if we maintain or even gain muscle we increase our resting metabolism which will lead to a greater fat burning capability. Do BCAA provide any other benefit? Sure, studies have shown that they help to stimulate protein synthesis (help the body make new proteins), decrease fatigue, helps to form other amino acids, and help to increase energy. Along with all the benefits I have listed it also has been known to reduce hunger while dieting due to the amino acid leucine. Leucine triggers insulin in your body causing your body to think it is satisfied and not hungry! How to take BCAA’s? Which product do you recommend? You can take BCAA many ways. It mainly depends on your goals. When mass building I suggest taking 5g in the morning as soon as you wake up, 5g PreWorkout, 5g During Workout, 10g Postworkout and 5g before bed. When on a more calorie restricted diet I suggest spacing them out throughout the day (view a sample of my day below) Here is how I recommend taking your BCAA’s while on a lower calorie diet: 6am Wake up - 5g BCAA with breakfast 9am - 5g BCAA 11:30am PreWorkout Meal - 5g BCAA 1:30-2pm - 10g BCAA with post workout meal 3:30pm - 5g BCAA 5pm - Meal 4 8pm - 5g BCAA 9-10pm - Meal 5 12am before bed - 5g BCAA 3am - Meal 6 with 5g BCAA 6am repeat cycle Any type of BCAA product is fine as long as it has a 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine). References: -Norton, L. (2005) soon to be published data, will add reference when the journal article is published. www.antbevfitness.com

Why Women should Lift Weights?

Why Women Should Lift Weights How many women reading this right now are frustrated with the way they look? How many of you are doing hours of cardio and starving yourselves to be skinny? Well what if I told you there was an easier way to get in shape, would you believe me? Well the answer ladies is quite simple....Lift Weights!! The problem is that too much emphasis has been on cardio and dieting for women, which the importance of lifting weights is never spoke about. Most women are under the impression that working out with weights will make them “bulky” and “man-like”. This is far from the truth! I am going to shed some light for all you women out there. There is only one thing that burns fat and that is Muscle! So what this means is that the more muscle you have on your body the more efficiently your body can burn fat! Muscles are the only metabolically active tissue in your body, and that means they require calories to work, and if that doesn’t make you smile maybe this will…the primary source of energy for your working muscles is fat! So Ladies The more muscle you have on your body the more fat you burn, and the more calories you burn through out the day. If you have a certain amount of muscle on your body you can eat a reasonable diet without gaining weight. This is what we fitness professionals would like to call a good metabolism. A good metabolism doesn't happen by accident. I do admit genetics play a part in metabolism, but you'd be amazed how much metabolism can be affected by your life choices. Most women are programmed to think they have to weigh a certain amount to be happy. Ladies I am telling you to get rid of that “scale mentality”. Who cares how much you weigh? The most fit and lean bodies are often considered overweight if you place them on the standard height/weight chart. Why? Because muscle is so dense that it weighs more than fat. Muscle also holds about 60% more water than fat tissue causing muscular people to weigh much more than their "skinny fat people”. What you should be most concerned about is your body fat percentage. That is what it all comes down to, your body composition. To be lean you need to have a high percentage of muscle and a lower amount of body fat. Muscle in women deteriorates at almost every stage of their life. This is why women must workout with weights! Weight training rebuilds your lost muscle and therefore fixes and speeds up your metabolism Still convinced you will look “Man-like” if you lift weights? There is one key hormone that causes “man-like” muscle growth and that hormone is testosterone, which women lack. So Ladies workout with weights to prevent muscle deterioration and give you the shape and curves you deserve! www.antbevfitness.com