Tip of the Week

Eating 6 small meals per day will help you lose more fat.

It was shown in a research study that a group eating 6 meals per day lost more fat than a group eating 2 meals per day - despite calories being the same. (Scand J Med Sci Sports. 1996 Oct;6(5):265-72)

Popular belief is that is if you just limit your calories you will lose weight. However, this is not true. If you consume 2,000 calories per day, but only eat 2 meals your body will go into a starvation mode and store all of those calories as fat on your body.

If you were to eat the same 2,000 calories, but spread them out over 6 meals, your body will realize that a steady stream of food is coming into the body and it does not need to store the calories as fat. As a result your body will begin to burn off more calories and overtime this will result in a decrease in your body fat stores.

Live Fit,

Josh

www.defined-fitness.com

P.S. Look for our 8-Week Naked Nutrition Course coming early this fall!!

Tip of the Week

It's OK if your knee goes over your toe when squatting.

Last week I had a college student from a local college come in to shadow me and we got to talking about squatting technique and form. And she ask, "But isn't it bad to allow the knees to come over the toes?"

This is what she was taught, it's what we all where taught, but it's not true.

We used to think that if your knee ever came over your toe you would put too much stress on the knee joint and injure your knee. But, we now know that this is not true. It is more a matter of keeping the foot flat. If the foot remains flat there is no stress on the knee joint, but if the heel comes off the ground then there becomes more stress on the knee. And even this is not bad for someone with healthy knees when they are learning to squat deep and have stiffness and range of motion issues.

Live Fit,

Josh

www.defined-fitness.com

Tip of the Week

If you currently take a fish oil supplement, good for you you are already reaping the benefits. If not, it's time to start!

The Benefits Include:

1. Deficiencies in EPA and DHA, the omega-3 fatty acids found in fish, have been found to be attributed to 40% of mortality from heart disease and 95% of depression can be linked the this deficiency.

2. Omega-3's have been shown to reduce inflammation associated with heart disease.

3. Omega-3's have been also shown to increase levels of serotonin and dopamine, both of which are feeling good hormones.

4. South Korean scientists have found that fish oil may also help prevent wrinkles. They found that skin treated with EPA and then exposed to light that there was a 75% drop in skin destroying proteins.

5. There has also be some research that has shown that fish oil can help to promote weight loss.

Ready to start taken a fish oil supplement?

We recommend Nordic Naturals Omega-3,6,9 Complete.

Live Fit,

Josh

www.defined-fitness.com

Quote of the Day

"What is the one thing you must do to become successful?"

Looking at this from a fitness perspective: What is the one thing you could do, that you're not doing, that will help you achieve your goal?

Is it:

Eating breakfast every morning?

Getting in 3 workouts per week?

Pushing a little hard each workout?

Limiting your alcohol consumption?

What is it for you? Let me know what the one thing is you could change and then change it!

Live Fit,

Josh

www.defined-fitness.com

P.S. Remember to pick up the Article of the Day at the front desk. Feel free to take as many as you please they are there for you.

Tip of the Week

Get your sleep.

Did you know? A research study by psychologist Dan Kripke found that, "mortality rates from nearly all causes of death were lowest among people who slept between seven and eight hours a night. For those sleeping less than four hours, mortality rates were two and a half times higher."

Gives you some incentive to go to bed a little earlier huh?

Live Fit,

Josh

Quote of the Day

"Focus on Success!"

Are you the type of person who lets a setback or hurdle stand in your way by continually complaining and focusing on the problem or are you the type of person who learns from the setbacks, sees hurdles as a challenge, and focuses on solutions rather than problems?

We all have setbacks and fail at things, but what separates the ones who achieve their goals and the ones who don't is what they focus on. The people who achieve their goals focus on their successes. The people who don't achieve their goals constantly complain, find excuses, see it as too hard or unfair, and blame others. They use words like "can't". "if", "maybe", "impossible", and "try". This creates a ton of negative energy and by focusing on these problems you continue to reinforce the problems in your head. It's the Law of Attraction.

On the other hand if you choose to focus on what you have been successful at, learn from your failures, take control or your actions by not making excuses and blaming others, and stop bitching you will set yourself on the path to achieving your goal by attracting success.

Live Fit,

Josh

www.defined-fitness.com

P.S. Be sure to pick up our article of the day at the front desk!