Tag: lose weight

If I Lift Weights I'll Get Too Bulky...Part 2

This is my follow-up post to one a few weeks back about how lifting heavy weights will not get you bulky and is one of the fastest ways to effectively lose fat and build lean muscle. @font-face { font-family: "Cambria"; }p.MsoNormal, li.MsoNormal, div.MsoNormal { margin: 0in 0in 0.0001pt; font-size: 12pt; font-family: "Times New Roman"; }div.Section1... Read more »
By markbeier,
April 25, 2011 at 2:03 pm
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Gluten Free Does Not Equal Weight Loss

@font-face { font-family: "Cambria"; }p.MsoNormal, li.MsoNormal, div.MsoNormal { margin: 0in 0in 0.0001pt; font-size: 12pt; font-family: "Times New Roman"; }div.Section1 { page: Section1; } One of the fastest growing segments of the nutrition industry is the Gluten-Free segment, with new products hitting the shelves every day. The gluten-free phenomenon is a huge advancement for the millions... Read more »
By markbeier,
February 21, 2011 at 8:54 am
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Healthy Snacking: A Key To Losing Weight

Plain Greek Yogurt is higher in protein, lower in carbohydrates and lower in sodium and has a higher concentration of probiotics than regular yogurt.
As most of you who have read my previous blog posts already know, I preach and preach about the importance of a healthy diet and how your nutrition plays THE BIGGEST role in losing weight, maintaining weight or gaining lean muscle. As part of my 6-Part Series Lose Weight. Burn Fat. I wanted to give... Read more »
By markbeier,
January 4, 2011 at 2:40 pm
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Lose Weight. Burn Fat: 6 Ways To Stay Consistent

Don't be scared to tell people about your goals. Don't go around telling people about every workout you've had or every time you run a faster mile but when you finally decide on a few goals, tell some of your closest friends and family members. They will ask you about your progress and it will continue to hold you accountable. This is especially true in cases where you need to lose weight. People who have a good support system around them when trying to lose weight and live a healthier life have much greater success rates when they have friends and family who know about their goals and are helping them achieve them.
Lose Weight. Burn Fat Part 3 The 3rd installment of my Lose Weight. Burn Fat Series will be focusing on CONSISTENCY! As with anything in our lives, we really only get out what we put in. Plain and simply, no matter what it is, our job, our relationships, our athletic endeavors…we need to put forth... Read more »
By markbeier,
November 4, 2010 at 8:43 am
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Lose Weight. Burn Fat - Part 2

By performing resistance training and high intesity interval training, you develop what is called the "afterburn effect". Which means that your body will burn a lot more calories throughout the day after your workout is over while you are at rest. By increasing your caloric burn while you are at rest, your body burns more body fat for energy. If you follow a structured program that incorporates resistance training as well as high intensity interval training and it follows a standard progression that keeps you from over-training and keeps you from being injured, you will see results much more quickly than running long-distances.
Ok, so last week I listed my 5 rules of losing weight and burning fat in my post Lose Weight. Burn Fat. – Part 1 As I move forward with my series on trying to help you lose weight and burn fat, I’ll be digging in a little deeper to each of these rules.  So... Read more »
By markbeier,
October 25, 2010 at 12:07 pm
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Lose Weight. Burn Fat. - Part 1

This is one of the most important and over-looked aspects of trying to lose weight. Your body needs enough sleep to repair muscle tissue that has been literally torn up during exercise. Your body also releases serotonin (stress relieving hormone) when you sleep. The release of serotonin helps reduce cortisol (stress hormone) levels in the body. When the body has higher levels of cortisol in the blood it adversely affects our metabolism and makes it harder for us to burn fat.
Now that the Chicago Marathon is over and marathon season has all but passed us by (except for those who qualified for Boston who will now be training for the next 6 months or those running the New York City Marathon next month) it’s time to start thinking about how we can keep the winter... Read more »
By markbeier,
October 14, 2010 at 4:48 pm
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Lose Weight and Burn Calories With Squat Jumps

Try this exercise to burn a ton of calories, improve your anaerobic capacity, strengthen your legs, your core and your shoulders.  This exercise is a combination of squat jumps on the Bosu ball and palm to plank.  Try alternating your arms on the planks and try doing 3 sets of 10 repetitions.  Throw this exercise... Read more »
By markbeier,
September 22, 2010 at 12:41 pm
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EAT MORE...LOSE WEIGHT??

Hey Chicago!  Well, here’s the deal. Eat more OFTEN and you can lose weight. It’s funny that people never listen to advice unless it comes from a magazine, or one of the major news organizations. For instance, CNN.com ran a story on the 17th related to “eating more to lose weight”, it got a ton of... Read more »
By markbeier,
June 21, 2010 at 9:56 am
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Quick Fit Tip Of The Day!

Chicago Fit Club Tip Of The Day: If you’re trying to drop a few lbs. this winter, implement high intensity cardio intervals between your resistance sets. For example: Do 3 sets of resistance training then jump on the treadmill or bike and run or ride at about 85% of your maximum effort for 2 minutes.... Read more »
By markbeier,
January 7, 2010 at 7:15 am
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