muscle tone

Replacing Fat with Muscle Tone: Getting Started

Nutrition and exercise are equally important. The only way to lose fat and keep it off is to change your lifestyle habits. Not the even best workout program can compensate for bad eating.

Beware of cookie-cutter diets. They are a recipe for failure. This explains why over 95 percent of dieters regain the lost weight within one to five years.

What you need is a healthy diet combined strength training and high-intensity cardio. This way, you’ll torch fat and build muscle tone. At the same time, your metabolism will go through the roof.

Getting started is the hardest part. Here are some tips to help you out:

Ditch the Junk

Your daily meals should consist of whole foods. Forget about sugar, refined oils, and frozen dinners. Store-bought cookies, cake, soda, and potato chips have no place in a balanced diet.

As a rule of thumb, avoid any foods with five or more ingredients. Whole foods have just one ingredient.

Let’s take oranges, for instance. These fruits don’t even need a label. The same goes for fish, lean meat, grains, and vegetables.

Load up on whole, natural foods and keep your meals simple.

Watch Out for Hidden Sugars

Check food labels for coconut sugar, fructose, dextrose, and molasses. Watch out for rice syrup, agave syrup, and high-fructose corn syrup. These ingredients are nothing but sugar in disguise.

Believe it or not, there are 61 different names for sugar. This harmful ingredient puts you at risk for diabetes, heart disease, insulin resistance, and weight gain. It also affects your hormone levels and adds empty calories to your diet.

If you have a sweet tooth, seek healthy sugar substitutes. Cinnamon, stevia, vanilla essence, and fruit purées are an excellent choice.

Be aware that honey contains fructose, which is just another sugar. Use it in moderation or replace it with stevia until you reach the desired weight.

Increase Your Protein Intake

Protein is the most important nutrient for weight loss. It not only speeds up your metabolism but also reduces body fat levels and boosts muscle growth.

A high-protein diet can help you get leaner, stronger, and fitter. When combined with exercise, it increases muscle tone and energy expenditure.

Get your protein from fish, poultry, quinoa, tofu, and leafy greens. Eat small amounts of nuts and seeds between meals. Consume at least one gram of protein per pound of body weight daily.

Lift Heavy to Build Muscle Tone

Lifting weights will improve your muscle-to-fat ratio and help you burn more calories at rest. It also increases fat breakdown and lowers insulin sensitivity, leading to faster weight loss.

Strength exercises should account for at least 80 percent of your workout. Focus on compound movements, such as the bench press and squat. Add deadlifts, shoulder presses, and push-ups to your training routine.

End your workouts with high-intensity training. This will boost your metabolism, so you’ll keep burning calories after leaving the gym. Tabata, HIIT, and bodyweight cardio exercises should come first on your list.

Wrapping Up

Just like everything else, weight loss takes hard work and discipline. Simply walking on the treadmill won’t do the trick.

Commit to regular exercise and choose your foods wisely. Lift weights three to five times a week, eat clean, and get proper rest. Diet alone won’t increase muscle tone.

Remember that it’s never too late to build the body you’re after. Check out our site for some great healthy eating tips.

early morning workout tips

4 Early Morning Workout Tips for You to Try

There’s nothing like being proactive and beating the rising of the sun.

Of course, working out in the morning is not always the easiest of tasks. Trying to rev yourself up after a long night’s sleep can be a daunting prospect.

However, there are quite a few things you can do to ready yourself for a terrific early morning workout.

Here are 4 early morning workout tips to try.

1. Prepare the Night Before

Perhaps the most important of early morning workout tips is to prepare for the workout the night before.

Rolling out of bed and scrambling around for socks, shoes, headphones, and otherwise can be stressful and discouraging. The goal is to have these things laid out in an organized manner so that you know exactly where they are when you wake up.

If you can get ready quickly with little stress, you’ll be much more excited to get to the gym.

2. Prioritize Your Pre-Workout Meal

There’s nothing worse than dragging through a workout because you didn’t get properly fueled beforehand.

Proper nutrition is vital to the overall success of your workout, giving you the physical and mental strength to push through athletic hurdles.

For this reason, you need to ensure that your pre-workout meal is up to snuff.

There are a number of terrific pre-workout meal ideas to be found on throughout the internet. If you’re not into the idea of making your own food, you can order it and have it shipped directly to you. 

3. Force Yourself to Get Out of Bed

For many, the biggest struggle of working out early in the morning is just getting out of bed in the first place.

What sounds better? A soft and warm bed or a hard and cold gym?

Sure, the bed sounds better, but you’re not going to get healthy by laying in your bed all day.

You must force yourself to get out of bed every morning so that you can hit the gym and get the results you’re looking for.

There are a number of ways to accomplish this, but one of the most effective ones is to place your alarm in a location in which you must get up to turn it off.

4. Work Out With Someone Else

When you work out on your own, you’re subject only to the interests of yourself.

When you’re subject only to the interests of yourself, you tend to make excuses for why you can’t do things.

Having a workout partner makes you responsible for the interests of two different people: yourself and your partner. Your partner counts on you, and you count on your partner.

Neither one of you will want to let the other down, so you’ll both be sure to get out of bed and hit the gym.

Final Thoughts on Early Morning Workout Tips

Are you in search of someone in the Los Angeles area who can motivate you to get out of bed every morning and head to the gym?

If so, we here at From Obese to Beast can help.

Our professional and experienced personal trainers know exactly what to do to keep your fitness journey on the right track.

Schedule your free consultation today!

private personal training

3 Ways Private Personal Training Can Benefit You

There are some people who are excited to jump out of bed in the morning and go for a nice long three-mile run or start doing deadlifts. And then there are the rest of us.

Need a little more motivation? Private personal training can provide that — and much more! Read on to find out why you should choose a personal trainer to help you achieve your weight loss and fitness goals.

Better and Faster Results

What are your fitness goals, anyway? You may simply be tired of feeling short of breath when you walk up a flight of stairs, or unhappy with how tight your jeans have been getting.

Whether you want to increase stamina, work toward a healthier heart, lose pounds or build muscle — or all of the above — private personal training will help you determine exactly what your goals are. Moreover, your trainer will devise a plan tailored specifically to help you meet and exceed those goals.

It can be difficult to find the right balance between weight loss and fat gain. A private personal training plan helps you get the maximum benefits from the time you devote to your workout.

Less Chance of Injury

Do you know how to properly perform an overhead press? A lunge? A jump squat? If you attempt the exercises in your training plan without understanding the proper form and technique, they won’t be effective.

Even worse, you run the very real risk of injuring yourself, which will set you back and may even derail your fitness altogether. Particularly if you work a desk job and are hunched over a keyboard all day, you’ll also need to stretch properly so that you don’t overextend lesser-used muscles.

Private personal training is an immense help when it comes to learning proper technique. Your trainer can watch your form, adjust your body or give you advice as necessary, and ensure that again, you’re getting the most out of your time at the gym.

Motivation and Understanding

Private personal training benefits anyone who wants to change the shape or state of their body. A good trainer will understand that you may be nervous, self-conscious, even embarrassed about where your body is now.

Chances are they’ve been there themselves, and have completed the journey you’re about to undertake. In other words, they understand!

One of the biggest benefits of scheduling these sessions is the motivation and cheerleading you need to succeed. Your trainer will know how to boost your confidence and will convince you that you can, in fact, meet your weight-loss or fitness goals.

And when you do meet those goals? Your trainer will be right there with you, celebrating your accomplishment!

Ready to Get Started with Private Personal Training?

You could walk into any gym in any strip mall near you and sign up with one of their personal trainers, but why not choose one who has been in your shoes and has personally transformed his body? Give Adam a call today to find out more about his achievements — and about how he will help you meet yours!

nutrition expert

5 Reasons to Hire a Nutrition Expert

Obesity strains the body on almost every level. It also puts you at greater risk for a host of other conditions, such as:

  • stroke
  • cardiovascular disease
  • type 2 diabetes
  • gout
  • osteoarthritis

Doctors will advise you to lose weight. The truth is that losing weight is difficult and often requires the support of professionals. One of the most invaluable professionals who can assist you in that weight loss quest is a nutrition expert.

So let’s dig in and explore five reasons to hire one.

Getting Started

Losing weight in a healthy way is time intensive and complicated. It’s easy to find yourself overwhelmed by all the factors involved.

Should you focus on exercise? If so, what kind of exercise? Should you try dieting first?

Should you try dieting first? Is vegetarian the way the go or maybe you need one of those low-carb or low-calorie approaches?

Just trying to sort the options is exhausting.

Consulting with a nutrition expert gives you a firm place to start. It lets you focus you on one part of the weight loss equation and get a solid handle on it.

A Nutrition Expert Offers Reliable Food Information

Many people turn to the Internet for food information. Then they discover it’s littered with contradictory, incomplete or intentionally misleading information.

For example, you’ll hear that you need to avoid starches like bread or pasta. That’s good advice, except during the lead-up or cool down from working out. Carbs work as fuel during a workout and help replace lost glycogen afterward.

A nutrition expert can offer reliable information about food choices and when you should ignore the standard rules.

Meal Planning Guidance

You’ve discussed good and bad foods with one or more nutrition experts and made a list of things you can eat. You’re good to go, right?

Not necessarily.

Nutrition for weight loss isn’t just about what you eat, but what foods you pair and portion control. A chicken breast, black beans, and quinoa might look like a balanced meal, but it’s protein-heavy. It’s likely more protein than you should get in a single meal.

A nutrition pro helps you plan meals that balance food options to get the right portions and mix of foods.

Accountability

Have you ever decided not to buy something because you didn’t want to explain the purchase to you significant other?

That is accountability in action. When it comes to weight loss, knowing a nutrition pro will review your choices can lead to numerous benefits, including:

  • increased commitment
  • better results
  • more motivation

There’s also some social pressure not to fail. Like it or not, most of us live in fear of failing in front of someone. You can use that fear to help you stay the course.

Psychological Support

A nutrition pro isn’t a therapist, but they can still be a source of psychological support about food. They can assure you that your food choices are healthy and will help promote weight loss.

Even more important for some people, that support will come from an expert. It’s easier to dismiss support from friends or family because they’re invested in your well-being.

Professionals aren’t invested that way, so their support often holds more mental weight.

Parting Thoughts

Food is just one part of weight loss, but it’s a foundational part.

If you aren’t eating the right things in the right portions, you’ll be hampered at every step of the process. A nutrition professional can help you get that side of things into shape, so you can focus your energies on things like exercise.

From Obese to Beast helps the obese transform their bodies with nutrition coaching and fitness guidance. If you have any thoughts on this post, please leave a comment.

binge eating disorder recovery

Binge Eating Disorder Recovery: Overcoming Overeating

Binge eating disorder is one of the most common eating disorders in the U.S.

In fact, about 2.8 million people suffer from the disorder. This makes it more common than HIV and breast cancer.

Binge eating disorder is common in women entering early adulthood. But, men too can suffer from the condition, most commonly during mid-life ages.

When left untreated, this disorder can lead to overweight/obesity, slow heart rate, and reduced bone density.

Are you on the road to binge eating disorder recovery? Want some helpful tips to ensure your success?

If so, keep reading. We’ll discuss 5 recovery tips that will help you overcome overeating.

1. Know Your Risk Factors

There is no known cause for binge eating disorder. But, recovery is easier when you know the risk factors that you face.

Common risk factors include:

  • Excessive dieting
  • Family history of the disorder
  • Psychological issues
  • Low self-esteem and self-image

2. Understand Your Triggers

Binge eating disorder recovery is much easier when you know your triggers.

Are you an emotional or stress eater? Do you eat when you are bored? Does your home environment influence binge eating?

Understanding why you binge eat is crucial for a successful recovery. Knowing what causes binge eating allows you to fix the root causes.

3. Build Useful Skills

Once you understand your triggers, you’ll want to build skills to counteract them. Helpful skills you’ll want to learn include:

  • Mindfulness
  • Emotion regulation
  • Distress tolerance

It’s never too late to learn these skills. As you master these skills, they’ll become second-nature to you.

When you find thoughts of binge eating creeping into your mind, you can use these skills to keep yourself on track.

4. Avoid Diets

If you’re like most people, you’ve tried all sorts of diets throughout your lifetime.

But, we all know that diets don’t work in the long-run. Within 3 years, 97% of dieters regain their weight, plus some.

Diets encourage an unhealthy feast/famine mentality. These thoughts can cause you to fall back into binge eating habits.

Many believe that food and weight gain are the problem. But, with binge eating disorder, neither are the real issue. The key is to have a healthy relationship with food. See food for what it is: an energy source.

5. Seek Professional Help

If you’re struggling with binge eating, seek professional help. Eating disorders can be life-threatening. More often than not, they’re quite complex to diagnose and treat.

Having professional support is crucial for your success.

Aside from professional help, it’s also important to have a support system. Surround yourself with friends and family members who can help you through your journey.

Reach out to those who have been successful in binge eating disorder recovery.

Binge Eating Disorder Recovery: A Personal Story

A successful recovery is made easier when you have support from someone who has been in your shoes.

Looking for a coach who has been where you are? Want to learn about programs and exercises to keep your healthy?

If so, now’s the time to partner with From Obese to Beast. Our team provides a variety of services, including meal prep and nutrition coaching.

Sign up for an appointment today to get started on your journey to a healthier you.

how to lose weight

10 Tips on How to Lose Weight Through Meal Planning

Are you looking to lose weight the healthy way?

Have you heard about the convenience of meal planning in advance but are unsure of the execution?

If so, this guide is for you. We know losing weight isn’t easy. But with a little patience and preparation, a healthy body is attainable.

Below, we give you 10 tips on how to lose weight and live your best life with meal planning.

1. Plan in Advance

It’s very important that you plan your meals for the week in advance.

Buy a food journal and write out one week worth of meals and the ingredients you will need for them.

When you plan your meals in advance you’re less likely to stray from the plan and dart to a fast food drive thru when you get hungry.

2. Don’t Shop Hungry

Take your list and head to the grocery store, but whatever you do, don’t shop hungry!

If you go to the grocery store hungry you will end up with tons of food in your cart that you don’t need. Only buy the food items that you listed in your journal as needed for the week.

The exception for this being veggies – you can buy as many veggies as you want.

3. Designate a Cooking Day

Once you have your ingredients from the store, it’s time to prep a week’s worth of meals.

Designate one day a week to spend the afternoon meal prepping. If you keep the same day every week you’re more likely to be consistent with it.

Cooking on the same day you get your ingredients is a good idea as it will ensure your food doesn’t spoil.

4. Reuse Containers

Meal prep requires you to use a lot of containers for storing your food.

Make sure you use containers that are reusable so you’re not spending a fortune on food storage. A great tip is to save old take out containers and use them to store your food.

5. Focus on Protein

When trying to lose weight or gain lean muscle it’s important to focus on protein.

Women should aim for 46 grams per day, and men 56 grams a day.

6. Eliminate Refined Sugars

When planning your meals it’s important to stick to natural foods and avoid refined sugars.

Refined sugars are present in cakes, cookies, and candy but also lurk in unsuspecting foods like bread. Always check the label before buying ingredients to ensure there isn’t added sugar.

7. Prepare the Right Portions

Be sure you’re picking the right portion sizes for your foods. It is helpful if you serve your foods on smaller plates so you won’t be tempted to eat more.

8. Snack Smart

When you’re looking to lose weight, snacking can actually help you.

Eating regularly throughout the day keeps your metabolism high so snacking on healthy, low-calorie foods is the way to go.

Healthy snacks include celery and peanut butter, or carrots and hummus.

9. Don’t Drink Calories

When trying to lose weight through meal prep, don’t focus entirely on foods. Drinks can also have a negative impact on your waistline.

Eliminate sugary, carbonated drinks and instead stick to water and tea.

10. Check Pinterest

Pinterest has a gold mine of meal prep secrets on how to lose weight. Simply search for meal prep meals on Pinterest and try out some of their many healthy recipes.

That’s How to Lose Weight Through Meal Planning

Losing weight can be an uphill battle but if you think carefully about what your meals and plan them well, you can do it.

Want more tips on transforming your body? Get a free consultation now!

Food Addiction, The Cause Of Obesity?

Healthy Meal Prep Made By The From Obese To Beast Kitchen
Healthy Meal Prep Made By The From Obese To Beast Kitchen

Hi, I’m Adam from Obese To Beast and I’m here to tell you that Food addiction is real, although many people don’t talk about this; it runs rampant in our community and around the world. Before we tackle the the psychological, social, and other causes of food addiction, I’d like to discuss one that’s probably the number one reason why people develop food addictions and obesity: Eating food relieves stress through the release of serotonin, a neurotransmitter in the brain.

Many people stress eat, but everyone has different genetics and body types, some of us are more sensitive to glucose and will gain weight easier, while others have a hard time gaining weight no matter what they do. But regardless, the issue is the same for everyone; we eat more when we are stressed or depressed. The unfortunate part about this is, if you’re sensitive to glucose like I am, this turns into a nasty web of problems. The more weight we gain, the less self confidence we have, the more we’re abused by others, and we even develop co-morbidity (other health problems that are related to our morbid obesity, a direct cause of it). The longer this goes on the more depressed we get, and the more food we eat, and the more obese we become, this will continue going until we can make a decision to take our lives back into our own hands; but is the mere willingness to change enough? It’s a great first step but sadly it really isn’t enough by itself. Remember the title of this blog post? “Food Addiction, The Cause Of Obesity”, you likely googled that to find this page, this means you’ve probably come to terms with the fact that it’s a food addiction, this doesn’t necessarily mean that you eat gigantic quantities of food and can’t stop, that’s not what I’m saying, it simply means you’re addicted to the types of foods which are causing the onset and progression of your obesity; so to overcome this powerful force, we need to make some adjustments in our lives. The difference between success and failure is how we approach this journey, diets fail while lifestyle changes succeed.

Lifestyle changes don’t just end with eating healthy, it’s a battle that involves a multitude of actions including tackling the social aspect of eating. Many obese people, including myself, have had friends that eat similarly as we do, which was pretty much anything we loved, that tasted good, and we ate those bad meals until we were full. Nobody wants to feel alone, let’s say you were addicted to drugs or alcohol, you’d likely be in a social circle of people who supported that lifestyle so that you wouldn’t feel alone.

Food is the most powerful drug in existance. This is true because we need food just to survive, we can’t function without eating, and it’s easy to eat the wrong things, or too much / too little of things we need or don’t need. Eating also improves our mood, helps us concentrate, and gives us the nourishment we need to live our lives, there’s no other drug like it. So does that mean we’ll always be food addicts? Sort of, but in a different, healthier way. It does involve a little educating ones self on how to eat, when to eat, and how much to eat, but it will definitely be a worth-while change to the rest of your life.

The alarming statistic is, 1 out of 1300 morbidly obese males who try to lose weight will ever succeed to become their normal weight, and only 50% will ever even lose 5% of their total body-weight. I’m not saying this to get your hopes down, hey, if I did it so can you! I’m writing this post to share the seriousness of the situation, it’s more than just “oh I ate bad foods for a long time and now I’ll stop”, it’s not that easy. You need to make lasting and meaningful changes in your life that are sustainable, and keep you happy.

Here are 10 ways to beat food addiction

  1. Remove temptation. Throw away all the bad food you have in your fridge and pantry, right away and don’t buy any more, don’t worry about waste, don’t save it for someone else to eat,  if it belongs to you, just throw it away right now! Replace all that food with healthier options, and experiment until you find stuff that’s healthy that you really love eating.
  2. Make Yourself Accountable If you’re in a tough financial spot, and can’t hire a weight loss coach, you can try to find a friend who’s into fitness and healthy lifestyle and see if you can schedule times to meet up. In all honesty though, if you can do it, putting down a financial commitment to your health is the best thing you can do, having professional assistance really helps, and the financial commitment keeps you even more accountable. Nobody wants to waste money.
  3. Learn the meaning of food, and how to eat. Food is fuel, it’s to keep our bodies healthy, strong, and to prolong a healthy lifespan, not to treat depression or make us happy when we feel sad. Try not to use food for those reasons, but if it’s something you find yourself still doing, try to do it in a healthier way, by modifying what you eat, you can find foods that still make you feel good but are healthy at the same time.
  4. Surround yourself with positive people. If anyone talks to you about your weight loss, or new eating choices, or new lifestyle in a negative way, that’s cancerous, you need to move away from those people or try to avoid them at all cost. Tempting you to always have a “cheat meal” is equally as bad. When someone truly cares, they will support you in your journey to a healthier life, and trust me, there are plenty of people who will support and cheer you on, I guarantee you that; you just need to go out there and meet new people, or associate more with the people you already know who are supportive and less with the people who aren’t. People might try to tempt you to eat the way you used to, what will you do? Well for me, I simply shut most of them out, made new friends, and created a support group for myself. After a while, I became adjusted to my new lifestyle and I could be around anyone who ate anything and refuse the foods I used to eat, not because I couldn’t, but because I no longer wanted to.
  5. Move your body more. Working out produces an endorphin that give us a natural high and makes us feel good, this counter balances the depressed feeling we might get sometimes, also, people who workout more are less likely to cheat, due to feeling guilty wasting their efforts. But this goes beyond the gym workout, yes, you should ideally get a dedicated one hour workout 4-6 days a week, but this bullet point is more complicated than just that. If you work at a desk job, or at home, and sit down for 8 hours, try to get up once an hour for 1 minute, go grab a cup of water or something, move your body, don’t stay seated. Take the stairs instead of the Elevator when you go out, obviously you won’t always do that, depends on the situation, but when you can do it, do it! Have extra time before you start work? Park further than you usually do and walk, just take those extra steps everyday whenever possible.
  6. Live your life, have fun. Do things that make you happy that aren’t food related. Maybe it’s activity based like hiking with your friends, or going out dancing at clubs like I did while I was losing weight, or maybe it’s just something simple like going to watch a sports game with buddies or a live show, but keep yourself happy, it’s really vital to your mental health and keeps you away from using food as the coping mechanism.
  7. Stay Committed: There’s a period of adjustment, in my opinion about 90 days where if you stick to your new eating habits, make it fun, healthy and taste good, workout 4-6 days a week, stay committed and you won’t want to turn back because of all the amazing progress you’ll make.

I tell people this all the time but, the 15 minute food high does not compare to the amazing feeling of being in perfect health and having an amazing body 24 hours a day, 7 days a week. Additionally, the difference between tasty healthy food and the old stuff you ate isn’t that big, or at least it doesn’t have to be if you found the right way to eat healthy that suites your palate. When you do this, really do it, and you’ll beat food addiction like I did.

If you have any questions or want to inquire about healthy lifestyle coaching, email me: adam@fromobesetobeast.com