Monday, October 30, 2017

RealJock's Fall 2017 Event Schedule

Wednesday, July 6, 2016

5 TIPS TO REACH SINGLE DIGIT BODY FAT

DRINK MORE WATER

Water is the medium in which most cellular activities take place, including the transport and burning of fat. Drink at least 1 ounce of water per 2 pounds of body weight a day (that's 100 ounces for a 200-pound person). Keep a 20-ounce water bottle at your desk, fill it five times a day, and you're set.



INCREASE VEGETABLE CONSUMPTION


Vegetables are nutrient-dense, meaning they pack maximum nutrition value with minimal calories, leaving you more full on fewer calories. You should aim to consume five servings a day of veggies, whether as a snack, on a sandwich or on the side of a chicken breast.



                                                  EAT 5-6 MEALS A DAY

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Dieters often decrease the number of daily meals in an attempt to reduce calories—a big no-no. If you eat six meals a day versus three with the same total calories, you can lose more fat because more meals burn more calories. An efficient way to implement this into your routine is to calculate how many calories you want to consume per day, and spread them evenly across 5-6 meals.



INCORPORATE HIIT TRAINING

Spend at least three days a week doing HIIT (high-intensity interval training). Apply this to any form of cardio that you like, such as running, spinning, stair-climbing, jumping rope, elliptical training or rowing. Start your workouts with a light five-minute warm-up, then alternate back and forth from high to low intensity. Finish with a light five-minute cool-down.


                                                         HAVE A BREAK

When you’ve been dieting for an extensive period of time, some sort of metabolic decline is inevitable. Leptin and various hormones including testosterone will decrease and as a result affect your results.

Adhering to a strict diet becomes increasingly difficult and fat loss always seems to be slower than expected. Not to mention, the psychological component of continued dieting becomes a serious burden. The solution is to take 2 weeks to eat at roughly maintenance. Leptin and testosterone will skyrocket. In addition, you will get that psychological relief. Finally, when you go back to your diet it will feel easier than before and fat loss will resume as expected.






Thursday, November 12, 2015

SPECIAL REPORT from WebMD: 6 Ways to be Happier

No. 1 
Give Thanks 
Happy people aren’t smarter or richer than their peers, but they are more grateful and often have these characteristics. 



No. 2 
Focus on Physical Activity 
You don’t need to run marathons to reap the benefits of exercise. Even short workouts release certain brain chemicals that create feelings of joy and contentment. 
  


No. 3 
Eat Feel-Good Foods 
While there’s no "happiness diet," some foods -- like Thanksgiving turkey -- can give your mood a lift and may help ward off depression. 


No. 4 
Snuggle Up 
Touching and hugging can release your body’s natural “feel-good hormone.” Plus, sex and intimacy can boost your self-esteem and happiness, among other health perks. 



No. 5 
Give Back 
As little as 2 hours of volunteering a week can give you that happy glow known as the “helper’s high.” 



No. 6 
Tune In 
Listening to music can provide an emotional pick-me-up, but choose wisely. Some songs may bring you down.