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Nobody loves football more than me and I actually know the strategy of the game more than the average Joe or Jane…..Pittsburgh has the better team and should win but let’s play the game and see what happens…..The New York “Football” Giants proved that last year!

Super Bowl day is a national holiday and with every holiday comes good food and drink….here are a few “nutrition and exercise rules” to follow since deprivation is not the sensible way to go:

1. Stay active during Super Bowl Sunday…try a good ‘ol touch football game or walk as much as possible. Housework always works too!

2. Workout on Saturday and Monday for sure! You need “bookend workouts” around Super Bowl Sunday!

3. Go light on the sauces and dips….they are loaded with calories and fat. The same rule applies to eating desserts.

4) Stick to your normal meal plan as much as possible. Go back to your normal nutrition on Monday! Don’t skip work on Monday

5) This rule always applies to any day—if its fried, let it slide!

6) Alcohol has calories too—7 calories per gram to be exact. Don’t tank it too much!

7) Drink lots of water and you will eat less.

Have fun!

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Sports Fitness Hut Blog has been recognized by NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! It is an honor to be recognized by those in the health field! Afterall, health is number one for everybody—including athletes!

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We’re about 3 weeks into the New Year and I have seen the following fitness trends in the gyms so far:

1. Some of you are still doing the same poorly designed workouts and getting the same “little or no success results” from your workouts. You’re still throwing your money away at these gyms.

2. Then, there are those who have decided to follow a workout program they found in a fitness magazine…..this is better than you trying to figure it all out on your own but a program found in a magazine is not individualized for your specific fat loss needs and goals.

3. There’s a group of you who have already given up the fight to get fit because you are overwhelmed…..you don’t believe you can really get a “leaned out” body.

4. Some still think they can eat like they always have and just workout longer and harder. The only problem with this tactic is that it does no good to burn 500 calories during a workout and later eat 900 calories of bad food.

5. Some are still wasting money on pills, patches, creams and fat-burner supplements……its the workouts and good nutrition that will get you fit!

6. There’s still a group of you who haven’t figured out that it takes hard, smart workouts to get fit……you need to learn how to workout hard.

7. And, some have gym memberships they still aren’t using.

Whatever the case, it doesn’t have to be that way……don’t underestimate the value of well-designed fitness program put together by a certified personal trainer. It makes all the difference because you get direction, feedback and encouragement from a trainer who is fit and knows what it takes to get fit and stay fit.

Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter and get the FREE Special Report: “10 ‘Must Know’ Fat Loss Tips,” and FREE 4-week Fat Blaster Workout Book!

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I have talked about the added benefit of doing as many exercises in a standing position as you can….

A “stand up” exercise will give you more strength benefits. Example: work your hip abductors standing up instead of sitting on that machine. Your core will also get more work when you do an exercise standing up…..and, you will burn more fat and calories.

Well, research proves that when you sit, your fat-burning enzymes basically shut down….when you stand during the day, those fat-burning enzymes go to work for you! If you have a sit-down job, try to stand as much as you can during the day and take walking breaks and lunches to activate those fat-burning enzymes! Any activity is good to go along with your regular workouts…..those burned calories add up!

So, walk or bike when you have that option instead of always hopping in the car to go places….before you know it, most of your day will be active!

Bonus Tip: Brace your torso during the day as you sit, stand and walk and your abs will get extra work also! Bracing would be like “getting ready to take a punch in the gut!”

Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter and get the FREE Special Report: “10 ‘Must Know’ Fat Loss Tips,” and FREE 4-week Fat Blaster Workout Book!

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Sports Fitness Hut Blog

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Cardio. Of course, it has to be that, right? Let me start with this: there is evidence to suggest that slow, long, steady-state cardio shifts weight in women from the upper body to the lower body! I know you don’t want that!

Second, all calorie burning is good. Stay active even if it is walking 30 minutes a day. But, if you want to really burn the fat and sculpt your body, high intensity interval cardio training (HIIT) or high intensity cardio training (HIC) is the way to go. It only takes 20 minutes per session of this type of interval cardio exercise so you will save time and get the maximum benefit from your workout.

Traditional lower-intensity aerobic exercise on treadmills, bikes, ellipticals, etc. are good for beginners or those who have been inactive. Aerobic exercise is an activity that is done continuously for more than 2 straight minutes. But, research has proven that the heart-health benefits of anaerobic exercise is superior to aerobic exercise. The progression of exercise should be low-intensity aerobics to moderate-intensity aerobics to high-intensity anaerobic exercise. An example of anaerobic exercise is sprinting or repeated squat jumps.

You should combine your cardio exercise (3-4 days a week) with 2-3 days a week of strength training to tone your body, speed up your metabolism and give you good bone health. Only doing cardio will not tone your body the way you want! And, don’t worry about “bulking up” too much. You would have to lift weights like a “mad woman” for that to happen!

Here is an example of 2 great interval cardio workouts!

Be positive and stay strong!

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I was reading this article today about a fad diet “Lose 18 Pounds In 4 Days”…..that’s just nuts and if you fall for that you will be sick and maybe hospitalized!

I have said this before so here it is again…..losing weight and burning fat is not the most important thing in your life (it improves the quality of your life)……television commercials try to make you feel that way because they are trying to sell you their quick weight loss program! Don’t buy in! These programs almost always lead you to yo-yo dieting and even more weight gain and frustration…

I have been writing all week about doing fitness the right way…..this method takes more time but the results will always be you have a “lean and toned” body—–PERMANENTLY IF YOU KEEP EXERCISING! So, slow down and do fitness right!

It is safe to lose about 2 pounds per week (on average) as a part of your exercise program. At the beginning of your program, you might lose more weight and then level off in later weeks. So, if you want to lose 30 pounds the right way, then expect it to take about 15 weeks. Your genetic makeup and adherence to your nutrition plan are two factors that could increase/decrease this time frame.

What is the right way to exercise? A combination of interval cardio exercise (3-4 days a week) and resistance training (at least 3 days a week) is a proven effective permanent fat loss/weight loss duo. Resistance training will cause the majority of your weight loss to be fat-mass loss (increasing lean mass at the same time) and it will also speed up your metabolism.

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Keeping track of things helps you see where you have been and what you need to change……doing things haphazardly will give you haphazard results…..this definitely applies to what we eat, how much we eat, why we eat and when we eat. SO, START THE NEW YEAR OUT RIGHT BY WRITING DOWN WHAT YOU EAT IN A FOOD JOURNAL……some of you already journal what you do on a daily basis so just add food to your journaling!

Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal! By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat!

Don’t underestimate this important step!

Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter and get the FREE Special Report: “10 ‘Must Know’ Fat Loss Tips,” and FREE 4-week Fat Blaster Workout Book!

Check out my other great blogs:

Sports Fitness Hut Blog