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A FEW TRICKS TO CRUSH 1,000 CALORIES... POST-HOLIDAY SEASON

Ok… let’s be honest… everyone ate too much over the Christmas break (even if you don’t celebrate, there tends to be a lot of extra calories lying around…)

And if you didn’t… well then you get a GIANT gold star! (Keep it up!)

As for the rest of you..

STOP CRAVING these junk foods like crazy. But instead of throwing in the towel and gaining a lot more blubber, FIGHT back by doing these 5 tricks to crush 1000 calories every day this week:

1. Throw out ALL of the junk food from your house. It’s true; if it’s out of sight it will be out of mind, too. (Calories saved = 1500 per day… maybe more.)

2. Increase your fiber intake to 40 grams per day. (Most Americans only get 15.) This will help clean out pounds of "toxic junk" from the digestive system right away AND help you feel full longer. High-fiber foods include: barley, beans (black beans, navy beans, and lima), bran, cereal, peas, strawberries, raspberries, blackberries, red potatoes with the skin, broccoli, oatmeal, and apples. I also use Psyllium Husk in my nutrition shakes which you can find at any grocery store. (Calories saved… 400 a day.)

3. Drop your total sugar intake to 30 grams or less per day. Sugar causes belly (and body) blubber, it lowers your immune system, and it is highly addictive, as I soon rediscovered after my holiday. Lose it and you'll lose those pesky cravings, too. (Calories saved… 300 a day.)

4. Start drinking a gallon of water a day to help flush your system and to improve the natural calorie-burning metabolism. If you aren't properly hydrated you won't burn the flab as fast as you could. It's true.

5. Train intensely twice a day for 30 to 45 minutes a session. Remember... body blubber is just stored fuel. To burn it, you gotta move! (Calories burned = 400 a day.)

So there are 5 easy tips that can help you keep over 1000 calories off your body this week.

Want to get even an even bigger edge on your fat loss goals after the holidays?

CHECK OUT http://www.supremeassailant.net TO VIEW MY TRAINING METHODOLOGIES


COMMITTED TO YOUR SUCCESS,

CHRIS PEDROZA
CEO / INSTRUCTOR OF SUPREME ASSAILANT
http://www.supremeassailant.net
http://www.supremeassailant.blogspot.com
(Athletic Strength & Conditioning Specialist, Body-weight Training Specialist, Sports Nutrition Specialist, Muay Thai Instructor)

THE REASON WHY HIGH FRUCTOSE CORN SYRUP IS THE WORST!!!

Although high fructose corn syrup (called HFCS and “corn sugar”) may sound healthy, it actually is anything but. This dirt cheap, chemically-altered sweetener shuts down leptin, a fat-regulating hormone in your body that is responsible for sending “hunger signals” from your stomach to your brain.

Essentially leptin lets you know when you’re full. And when your brain doesn’t get the message, you keep eating and eating and eating while the manufacturers of high fructose corn syrup, and the products that contain it, keep making more and more and more money.

Here’s an example from a recent study. Test subjects were divided into two groups—one was given a glucose (sugar) beverage to add to their diet, while the other group was given a beverage containing high fructose corn syrup to add to their diets. While both test groups gained weight, the group consuming high fructose corn syrup packed on intra-abdominal fat (or belly fat).

Why is that so startling?

It’s because this particular kind of fat causes diabetes and heart disease. So, not only is high fructose corn syrup causing you to eat more than you should, it is literally putting your health at risk.

According to the U.S. Department of Agriculture, the average American consumes 42 pounds of HFCS a year. That’s more than 75,000 empty calories that have no nutritional value! What’s more, teenagers are consuming 15 to 20 teaspoons of HFCS a day when they need to be eating nutrient-dense foods for growth and lifelong health.

It’s no wonder that The American Journal of Clinical Nutrition says that HFCS use increased by 4,000% between 1970 and 1990. The manufacturers of HFCS really are cashing in big… just like drug dealers… while America is adding belly fat at a very dangerous rate.

Speaking of a drug, have you ever indulged in a sweet dessert that just wouldn’t fill you up no matter how much you ate?
One of those treats that you have no self-control over, like, oh, I don’t know… maybe soft drinks, fruit juices, energy drinks, ice cream, pudding, jellies, most “fat-free” foods, chocolate, crackers, cereals, syrups, candies, or desserts? If that’s the case, you may want to check out the food label. Chances are it contains a large amount of high fructose corn syrup.

And remember, on American food labels ingredients are listed in order of the most abundant to the least. So if, for example, you see HFCS listed anywhere in the first five ingredients, that’s very bad. Instead, you’ll want to choose a version that doesn’t contain HFCS at all.

As an alternative to HFCS, I recommend sweeteners like truvia™, Z-Sweet®, and Sun Crystals™ that are made with natural sources, such as erythritol and stevia. You can find these at most grocery stores. These natural sweeteners can be used instead of sugar packets in your hot beverages, on oatmeal, and even in baked goods to some extent.

Erythritol is an all-natural, zero-calorie sweetener that is fermented from sugars and found naturally in many fruits and vegetables. It has no calories, no glycemic impact, and is only slightly sweeter than real sugar. It is also recognized as safe by the FDA.

Other sugar alcohols (such as xylitol or maltitol) frequently are blamed for side effects like gas and diarrhea when people overdo sugar-free treats. However, erythritol is absorbed before it reaches the large intestine, so it does not normally cause these digestive effects.

In the U.S., the granular form is marketed under the name Z-Sweet® and found in other natural sweeteners including Sun Crystals™ (which is a mixture of erythritol and raw cane sugar so it’s not zero-calorie) and truvia™ (which contains a mixture of erythritol and stevia).

Stevia rebaudiana is a leaf that first gained popularity in South America as a no-calorie, natural sweetener with a sweetness that is 30-45 times greater than that of table sugar. It’s been used all over the world for years as a safe, natural no-calorie sweetener.

After a long debate (which many people believe was due to the chemical sweetener industry trying to block it), it’s been approved for use in the United States. You can find stevia under the names PureVia™, SweetLeaf™, and mixed with erythritol in truvia™.

It’s important to remember that you should use all sugar alternatives, even natural ones, sparingly. Let your body learn that it doesn’t need sweets all the time to be satisfied, and you’ll be on the fast track to better health.

Now, while High Fructose Corn Syrup just may be the #1 worst carb ever, does that mean you should be avoiding ALL carbohydrates? Absolutely not! Carbs aren’t the enemy, just like fat isn’t…these nutrients are a healthy part of any wholesome fat-burning diet.


COMMITTED TO YOUR SUCCESS,

CHRIS PEDROZA
CEO / INSTRUCTOR OF SUPREME ASSAILANT
http://www.supremeassailant.net
http://www.supremeassailant.blogspot.com
(Athletic Strength & Conditioning Specialist, Body-weight Training Specialist, Sports Nutrition Specialist, Muay Thai Instructor)

Did you know that almost ALL yogurts are flat out bad news for your waistline?

"Light" yogurts, for instance, are absolutely terrible for you, and for more reasons that one. First, most "light" yogurts are loaded with artificial sweeteners and/or high fructose corn syrup.

High fructose corn syrup (HFCS) is one of the top 3 WORST ingredients you could ever consume. First, as it's name suggests, it's made of primarily fructose, a sugar that easily spills over to fat storage when consumed in sizable quantities.

And artificial sweeteners are...well...artificial. Do you really want to put chemically altered, man-made ingredients that don't exist in nature into your body? Me either.

Second, HFCS is made from genetically modified corn.

Third, HFCS spikes blood sugar and insulin like almost no other food or ingredient.

Bottom line, just because something is low calorie (i.e. "Light") doesn't make it a healthy choice, or even a choice that will positively affect your fat loss goals.

What about "fat free" yogurts?

Well, hopefully we all know and understand by now that fat isn't bad. Fat is a critical nutrient to both your health and your fat loss efforts and actually helps to naturally stabilize many important hormones in your body that play a key role in optimizing your body's fat-burning environment.

Secondly, most fat-free yogurts are LOADED with sugar. Here's a plan: Let's get rid of the naturally occurring healthy fats and load up on sugar instead! Sounds like a plan to me...a really bad one.

So does that mean you should be avoiding all yogurts?

No, in fact there's ONE type of yogurt that I highly recommend you use as part of your fat-burning diet...and that's Organic Plain Greek Yogurt.

First, Greek yogurt has double the protein of regular yogurt, so you get more protein punch in every spoonful.

Second, by choosing the plain variety you avoid all the extra, unnecessary, artificial ingredients along with calorie-boosting excess sugar.

Lastly, by going organic you'll avoid the hormones and antibiotics that are otherwise generally injected in the typical cow.

Greek Yogurt is my #1 pick for mid-meal snack and I enjoy a serving of Greek yogurt just about every day. I recommend you do the same.


COMMITTED TO YOUR SUCCESS,

CHRIS PEDROZA
CEO / INSTRUCTOR OF SUPREME ASSAILANT
http://www.supremeassailant.net
http://www.supremeassailant.blogspot.com
(Athletic Strength & Conditioning Specialist, Body-weight Training Specialist, Sports Nutrition Specialist, Muay Thai Instructor)

Did you know that your thyroid gland is what regulates your metabolism - the rate at which you BURN FAT?

Well, thanks to environmental factors and over-processed foods most people's
thyroid gland is not working well and that could mean a "broken" metabolism.
You see, these over-processed foods are lacking the nutrients that optimize
your T3 which is what makes sure your thyroid is regulating your metabolism for
high performance. What's really scary is...

The majority of People who struggle with their weight and cravings for sweets
actually have an issue with their thyroid, and usually are lacking Triiodothyronine
(T3), making it very difficult to lose weight. T3 regulates fat, protein, and
carbohydrate metabolism, so it's a very important hormone for fat loss.
Here are the 3 best ways to increase T3 levels and flip 3 of your Internal
FatBurning switches to "on". . .

1. Eat enough calories. When people go on a "diet", they often drop their
calories way too low. When your body doesn't think it's getting enough food,
it lowers its metabolism in order to more efficiently use the food it's
receiving.
So, if you go on too drastic of a diet, you actually condition your body to hold
on to body fat for "survival." Make sure you consume enough calories - no
less than 1200 for women and at least 1800 for men (though for most, 1600
and 2100 are more appropriate minimums).

2. Eat a healthy, well-balanced diet. In addition to getting enough calories,
make sure the foods you choose are rich in nutrients. The efficiency of T3 is
impaired if you aren't feeding your body what it needs to produce it.
Selenium, Iodine, and Zinc are required for the production of T3.

Selenium is a trace mineral that is used by the thyroid to produce T3.
Foods rich in dietary selenium include: nuts, seeds, bran, oats, and
most all seafood.
Iodine is also a trace mineral that is required for T3 production. Foods
containing iodine include: shellfish, beans, sesame seeds, soybeans,
spinach, and squash.
Zinc is another trace mineral that is needed for endocrine glands to
signal to the thyroid to produce T3. Zinc is in these foods: crab, dairy,
chicken, turkey, nuts, and beans.

3. Take a multi-vitamin and mineral supplement. If you have trouble getting
Selenium, Iodine, and Zinc from food, a multi-vitamin and mineral supplement
would be beneficial. Look for a supplement that has 50 mcg of Selenium, 150
mcg of Iodine, and 11 mg of Zinc.


COMMITTED TO YOUR SUCCESS,

CHRIS PEDROZA
CEO / INSTRUCTOR OF SUPREME ASSAILANT
http://www.supremeassailant.net
http://www.supremeassailant.blogspot.com
(Athletic Strength & Conditioning Specialist, Body-weight Training Specialist, Sports Nutrition Specialist, Muay Thai Instructor)