Archive for January, 2009
Burn Calories and Lose Weight with Pasta Recipe
Written by success on Thursday, January 08, 2009 | 1 Comment
Categories: Uncategorized Tags: burn calories, fat burning furnace, lose weight, pasta recipe
We are all looking to burn calories and lose weight. One of the ways we can help our cause is to eat well. I ran into a recipe from Rob Poulos that I thought I would pass on to you. Rob is the author of Fat Burning Furnace. It is a book well worth reading.
Well here is Rob’s 10 MINUTE FAT BURNING PASTA RECIPE:
Okay, the main idea here is to include a certain type of pasta that is much higher in fiber than regular pastas, BUT also to include several other nutrient rich foods in the process.
This makes it a VERY satisfying meal, so you don’t end up eating endless amounts of carbs, which is usually what happens when you are served a traditional pasta dish.
So here’s the recipe:
1. 8 oz. of multigrain pasta (I use Trader Joe’s Multigrain w/Flax)
2. 1 bag organic frozen broccoli
3. 1/2 bag organic frozen peas
4. 2 boneless chicken breasts (I use organic f.ree-range)
5. 8 oz. tomato sauce (I use Trader Joe’s sauces made from organic plum tomatoes)
6. Additional Italian seasoning if desired
Bring water to a boil then reduce to medium high heat. Throw the pasta in first for about 5 minutes, then follow with the frozen veggies for another 5 minutes or so.
Finally add, the chicken breast (which you will have pre-cooked), and stir in the tomato sauce.
This will get you about 4 servings, with each serving providing about:
36 grams protein
42 grams carbs
8 grams fat
11 grams fiber
384 calories
The only problem with this meal is it could use a bit more fat! So sometimes I’ll add a teaspoon of extra virgin olive oil after it’s finished cooking. (to the whole amount, not per serving!)
The real secret in this recipe is that we’re using a type of pasta that includes a high amount of fiber compared to the total carbs…this slows the blood sugar spike you’d get when eating regular white pastas.
And of course by mixing it in balance with the chicken and high nutrient veggies, you have a delicious, nutritious fat burning meal…
Bon Appetit!
If you want to find out about learn the 51 foods that Rob and his wife used to lose a combined 101 pounds of fat in just a few months be sure to check out his book Fat Burning Furnace.
How To Lose Belly Fat
Written by success on Monday, January 05, 2009 | No Comments
Categories: Uncategorized Tags: burn belly fat, Burn Fat, interval training weight lifting, lose belly fat, lose weight
Most of us are carrying around some excess fat on our bodies that we would like to get rid of. For many of us that excess fat resides in our bellies. As we have come through the holiday season this is probably more true now then ever. If we are honest with ourselves we overeat most of the year and not just during the holiday season.
Right now it is in the 20′s outside (at least in the Chicago area) but before long we will be having thoughts of warm weather and bathing suits and we will be wondering how to burn calories so that we can burn this belly fat off.
The problem here is that you didn’t pile on the belly fat in a two week period of time so don’t expect it to come off in a two week period of time either. There is not exactly a quick fix.
You body is not your friend when you are attempting to lose belly fat. It is going to try to do everything in its power to hold onto it. So let the battle begin.
It is going to require hard work on your part to get rid of the belly fat. It can be done but you have to be realistic about your belly fat loss and it is my experience that most are not realistic. They expect miracles.
So how do we lose this stubborn fat around our midsections. It may surprise you but I would recommend that the first thing you do is to get serious about weight lifting. And I am not merely talking about light dumbbells. It is best if you lift heavy. This intense weight lifting will begin to ramp up your body’s metabolism and begin to make your body work for you.
The second thing that I would focus on is interval training. I am not a fan of steady state cardio where you do hours of jogging. I would prefer you to focus on periods of sprints broken up with periods of brisk walking. If you want to know why this is the case then read the previous post, Burn Calories with Excess Post Exercise Oxygen Consumption.
Finally, focus on your diet. This is what produced the belly fat in the first place. Most likely you have a diet there there is too much fat and carbohydrates. Your excess carbohydrates are going to get converted into fat if they cannot be used for energy. And since you are going to be lifting make sure that you are getting an appropriate amount of protein. Shoot for somewhere in the range of 1 – 1.5 grams of protein per pound of body weight.
If you work hard and are disciplined and follow the three things discussed in this article you will begin to slowly make a dent in your belly fat. Be patient and stick to the program. If you do you may even find that you have a set of six pack abs buried underneath of that belly fat.
Burn Calories with Excess Post Exercise Oxygen Consumption
Written by success on Friday, January 02, 2009 | 3 Comments
Categories: Uncategorized Tags: burn calories, cardiovascular exercise, EPOC, excess post exercise oxygen consumption, lose weight, resistance training
How would you like to be able to burn calories for potentially up to 36 or 48 hours after exercise? I am talking about burning calories and helping you lose weight even while you are sitting around the house watching television. Is it possible? Apparently so. It is called Excess Post Exercise Oxygen Consumption or EPOC for short.
If you hearken back to the days of your high school biology class you will remember a term called homeostasis. It is merely a fancy term for the desire for your body to be in a state of balance. Keep that in mind as we talk about EPOC.
When you perform intense cardiovascular exercise or weight training your body burns oxygen at a much higher rate than it did before the exercise began. Even when the exercise is complete your body continues to need a higher level of oxygen. This is known as excess post exercise oxygen consumption.
After this intense exercise the body sets about trying to restore itself to its pre-exercise state, therefore, it consumes oxygen at a higher rate. Your body has been depleted of a number of different sources of energy and must replenish them. You have depleted creatine phosphate (yes, this is the same stuff that is sold in supplement stores), ATP (adenosine triphosphate) and glycogen. Also during this time of exercise you have oxygen depleted your body.
Now you may be thinking that as soon as you catch your breath that you have recovered oxygen. But remember that your blood is oxygenated and during exercise you used up a good part of that to break down food substrates so that it could be used for energy during your workout. So even after exercise is complete your body continues to expend energy to replenish the oxygen in your blood stream.
The good news for you is that EPOC helps play a role in enabling you to burn calories and lose weight more effectively. If you perform high intensity exercise then you will continue to burn calories even after exercise is done. If you have wondered by people have said that interval training is much more effective that steady state aerobics, this is the exact reason. High intensity, interval training has a bigger effect on excess post exercise oxygen consumption. Not only that but studies have also shown that high intensity weight training has a bigger impact on EPOC than does aerobic exercise. This is why intense weight training or intense body weight exercise can lead to greater weight loss than going out and running a mile everyday.
So if you want to burn calories and lose weight at a higher level that you need to up the intensity of your workouts. Intense workouts can continue to pay small dividends over the next number of hours, sometimes even a day or two later.