Friday, August 10, 2012

Trainer Pete's Blog by Peter Samberg, Expert Personal Trainer

To lose weight and body fat you MUST creat a calorie defecit.

Two of the major players to create that defecit are:

1. Cutting out excess calories in your diet, and

2. Burning calories through exercise.

Much respect to the blog post a couple week's ago about 7 Simple Ways to Cut 850 Calories.

Now I give you 7 ways to burn an extra 100 calories a day... on top of your workouts! Do one of these seven things each day (along with your regular workouts) combined with cutting out the excess calories in your diet and you will be on your way to weight loss!

Remember 3,500 calories = 1lb, so if you create a 500 calories deficit a day, combined with cutting and burning calories, you will lose 1lb a week!

1. Hit a punching bag for 45 seconds, break for 15 seconds for 10 minutes (99 calories burned)

2. Go out for a casual bike ride with the kids after work for 20 minutes (110 calories burned)

3. Jumping jacks 50 seconds, then rest 10 seconds for 10 minutes (102 calories burned)

4. Walk on the t-mill for an extra 10 minutes at a 10 minute mile per hour pace (105 calories burned)

5. Jump Rope for 9 minutes (100 Calories burned)

6. Dance for 25 minutes!....I'm not a dancer, is that a long time to dance? (101 calories burned)

7. Extra 10 minutes on the elliptical (99 calories burned)

Have fun and for more ways to burn a ton of calories in 15 minutes or less check out my site!


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Why We Need Fat!

You will not get fat by eating fat!!!

For the longest time, I did not believe this. I refused to use olive oil and measured out my reduced fat Skippy peanut butter by the teaspoonful... not okay!

Fats are good for our bodies; they are our second most-used source of energy and they're what we use when our energy from carbohydrates runs out. If you ran a marathon fueled on carbohydrates alone you would burn out... your carbohydrate stores would be depleted and your body would need to start oxidizing fat to continue providing energy. Fats actually provide us with more condensed energy than proteins or carbohydrates, providing us with 9 calories per gram as compared to 4 calories per gram of protein and carbs. Another great thing about fats: they do not absorb water so the body will not store excess water with fats as it will carbohydrates and protein, i.e. less bloating!

In addition to being great for our energy, fats also provide us with important vitamins and minerals and will give you healthy hair, skin, and nails.

Be cautious with your fat intake - Here are some examples of good fats and not-so-healthy fats:


-Olive Oil
-Coconut Oil
-Fish Oil
-Vegetable Oils

Not so healthy:

-Butter (okay in moderation)
-Trans Fats (partially hydrogenated oils often found in baked goods and packaged or heavily processed foods)

Remember you will not get fat by eating fat. We gain weight when we consume an excess of calories over what we are burning. These calories do not come exclusively from fats. It is possible to gain weight on a 100% carbohydrate diet so long as you are eating more calories than you are burning! I wouldn't recommend trying it though!

Avocados are a great source of healthy fats! I love them sprinkled with sunflower seeds too! Don't fear fats!

What is your favorite source of fats?

So, Why Go Organic?

There's so much fuss about organic foods. The questions beg: what is organic... and why should you and I go organic?

In general, any food that is labeled "organic" must be produced without artificial fertilizers, synthetic pesticides, bioengineering, or radiation (used to kill bacteria).

Prior to labeling a product as "organic," a government-approved certifier must first inspect the farm and ensure that the farmer adheres to specific standards that are regulated by the U.S. Department of Agriculture (USDA).

Furthermore, organic crops are produced with earth-friendly processes using renewable resources to protect the environment for our future generations. Just as important, animals on organic farms are raised without antibiotics, genetic modification, or growth hormones.

Is organic food really more expensive than regular food?

Yes... but. By comparing the price of organic food to "regular" food, in general, you will see a price difference of 30–50% or more at first. But when you take a minute to think of the side-effects of the 14 Common Foods To Cut Down Or Cut Out (such as, Artificial Food Colorings, BHT and BHA or other chemical preservatives, MSG, aspartame, and pesticides), organic foods ...
may not seem expensive after all.

The bottom line is:

1) Choose organic foods if available and possible.

2) Wash all fresh fruits and vegetables thoroughly before eating or cooking.

You could try the following, especially for non-organic fresh fruits and vegetables:

• Squeeze half a lime or lemon into clean water and soak your fruits or vegetables for five minutes. Then wash or scrub your fresh fruits and vegetables thoroughly before eating or cooking.

• Or use 100% natural fruits and vegetables wash.


Try exploring your local "Mom and Pop" grocery stores. Some of them have already started carrying fresh and packaged organic foods. If you are lucky, those stores may price their organic foods very competitively with their conventional foods. As for your favorite chain grocery stores, they may offer discounts on different organic items on a weekly or bi-weekly basis.

Cut down on your junk food purchases and save some money for organic food.

If you are eating out, save the money you were spending on soft drinks and desserts, and use it for organic foods instead.

At least three positive things can happen if you substitute soda with water and cut down on desserts:

1. You will have saved enough money to buy organic foods.

2. You can cut down on sugar, salt, MSG, saturated fat and trans fats, naturally.

3. Your self-esteem and confidence will go up because you are able to control your thoughts and resist those unhealthy foods' temptations.

Alex Ong has experience in the food industry as a marketing executive. He conquered his obesity and high cholesterol at age 30, when he developed his own natural weight-loss system, the 5 Color Belts Eating Formula.