How Much Is Too Much Protein?

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Let’s start by figuring out what are proteins? Proteins are large molecules made up of smaller molecules called amino acids. There are twenty different types of these acids used to make protein. When you eat protein, your body does a breakdown of these amino’s and sends them where your body is in need of them the most. Protein’s main job is to build, maintain and repair body tissues. Eating too much protein can have a major effect on your kidneys causing a whole list of issues so ladies and gentlemen, protein in moderation is key.

Many believe that the more protein the better right? But in this case, is more really better after a workout? (Remember we’re not talking about losing weight by low carb methods.  We’re talking about building lean muscle mass.)

Does this sound familiar? We’ve just finished a great workout and the first thing you know you’re supposed to do is eat tons of is protein!  We want to maximize our protein synthesis and build our lean muscle so we believe that ingesting protein in large quantities will benefit us….like eating a huge plate of red meat. I mean, protein helps build muscle and ultimately that’s what were aiming for isn’t it? I know I’ve gone home from the gym and have done this more than once…ok like, fifty times…..I thought that it would give me the muscles I was yearning for however, new research shows that too much protein could actually be bad for you.

Muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise” which states that 40 grams of protein after a workout is actually not beneficial whereas 20 grams seems to be the perfect amount. This study tested young men after a weight training workout with both 20 grams of protein and 40 grams. 40 grams of protein resulted in a stimulation of amino acid oxidation and ureagenesis which, in other words, didn’t add any extra benefits however, the 20 gram protein intake did.”  Really about the size of your palm is really all you need.

By not consuming too much protein, your body ultimately focuses on burning FAT for fuel instead of the excess protein you keep ingesting thinking your doing your body good when you’re actually hindering it.

So what’s the verdict? Consume about 20 grams of protein in 5 meals throughout the day and that should work perfectly to activate protein synthesis. Consuming protein after an intense lifting session may amplify your results and increase your recovery time, it doesn’t make or break your lifting in the gym. Focus on the whole, big picture of your nutrition and training approach which includes eating enough calories throughout the day along with the correct amount of protein. My suggestion is to consume a meal, either whole-food or in a liquid form, within an hour after your workout and be sure it contains both fast digesting carbs and protein. 

May Your Next Workout Be Your Best!

Thomas W.

How to Build More Muscle

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Go big or go home! It’s the likely motto of people who want to get bigger muscles. But you can’t get bigger overnight, not even after a few days. And it will take a lot of hard work. However, there are hacks which can make the process faster, as well as a bit easier. Here are five examples of ways to improve your workouts.

Compound Exercises Target Several Muscle Groups

Multi-tasking is big when it comes to the workplace. It’s also a big hit in the gym. But it does not mean you’ll be doing multiple exercises at the same time. You just need to do one exercise which targets multiple muscle groups at the same time. That’s where a compound exercise comes in. Compound exercises target several muscle groups at once. Unlike isolation exercises, like a traditional bicep curl, which target only one muscle. An example of a compound exercise is a squat. A squat will target your glutes, thigh and leg muscles at the same time.  Remember to push through your heels to build your gluteal’s.

However, there is a downside to compound exercises. If you have a weak muscle in the compound’s group, you’re sure to get tire easily. That’s why it’s good to have a balanced training regimen that target all of your muscles.

Do Your Strength Training First

If you do strength training and cardio, it’s best to hit the weights first, then the aerobic exercise. The basis for this is that if you perform cardio exercises first, by the time you do strength training your muscles will already be tired. If you perform weight training first, your heart rate will already be up, so your body won’t have problems transitioning to the cardio exercise. Your muscles won’t be as tired, since, typically, you’ll be performing upper body exercises. People who want to lose weight should also be glad to know that after strength exercises, your metabolism peaks. You burn calories even at rest. But if you follow it up with cardio, the fat-burning intensifies.

You Need To Eat Carbs and Protein Right After A Workout

Probably the best advice you’d love to hear is: eat immediately after a workout. However, don’t go binging or eat just about anything. Aim for a 4:1 carbohydrates to protein ratio. Why these nutrients and what’s with the ratio? Carbohydrates are fuel for the body, and you’ve lost lots of fuel during the workout. Protein is to make sure your muscles are supplied with fuel to grow stronger and rebuild itself. In terms of the ratio, don’t worry, there’s no need for calculations. Just take four parts of carbohydrates and a part of protein. That’s why some people suggest a shake composed of chocolate milk and a medium sized banana. Besides the carbo and protein boost, you’ll also get a good dose of calcium and potassium. If you want an actual meal, some brown rice and lean meat or fish also makes a great post-workout meal.

Keep Your Workouts To One Hour

Most people think that a workout session should always last for hours on end. However, that may not be the case. Unless you’re a professional athlete who is preparing for a competition, that may not be a good idea. Keep in mind that your muscles need rest to heal itself to become stronger and grow. Burning yourself out won’t be doing your muscles any favor. Instead, target an hour or less for a workout.  (My workouts are under an hour with my weight training taking about twenty minutes every other day and cardio the remainder.)

Add Weights Gradually To Your Workouts

While on the topic of burning your muscle out, remember not to add too much weight during your training session. Adding weights should be gradual to allow your muscles to adapt and not be overwhelmed. Injuries can occur when you force yourself to take on more than what you can chew at the weight room. The rule of thumb is to add five percent of weight per week. For example, if you bench press one hundred pounds, add five pounds the next week. Doing this, gives your muscles the challenge it needs without straining it. If you’re a beginner and you have trouble with the five percent per week, add another week so you can fully adjust.

As you try these hacks, remember to wear the comfortable workout clothing. You should also have durable shoes with lots of protection that are comfortable and safe. Cross Training shoes, for example, are great for workouts.

Finally, despite your desire to build more muscle in less the time, don’t forget to enjoy your workout. The more you enjoy it, the easier it will be.

Enjoy Your Next Workout

Thomas W.

Making Exercise More Fun

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Making Exercise More Fun

Bored ManNothing beats waking up in the morning with the thought of going to the gym to lift weights or jog on the treadmill. After a hard days work, the gym is one place you don’t even want to think about. Sometimes, even the thought of exercising at home with your own equipment can be less than desirable.

Sometimes, just trying to get and stay motivated to exercise on a regular basis can be a challenge. No matter how you look at it, exercise can be down right
boring and even tedious at times.

So, you may be wondering just how you can get the motivation you need to exercise on a regular basis. If you’ve been wondering what you can do to make
exercise more fun, you’ll find some ideas below that just may help to make exercise more fun and a little bit easier.

Exercise With A Friend

Two people jogging on a roadFirst things first, you should exercise with a friend. You can challenge each other, help each other out, keep each other motivated and on track, make each other laugh or just make a game out of your exercise programs.

You can also try something different. If you go to the gym each and every day and use the same piece of equipment or use the same piece of equipment at home, you should try mixing things up. Reverse your routine or just change the order of your exercises.

Try The Park……………..

Go to a city park that has playground equipment and use the slide, climb on the monkey bars, do pull-ups, hang from your knees, just let your imagination
guide you. You don’t always need to follow a strict routine, just get out there and have fun working your muscles.

Woman stretching at the park.An outdoor circuit in the park is also something you can try. There are some parks that have circuitcourses set up with a planned course where all you have to do is walk or jog to each station and then follow the instructions. If there isn’t a planned course, then you should do a combination of jogging and walking, picking a distance of a couple hundred feet. Jog 100 feet then drop and do a couple of push ups, walk the next 100 feet and then drop to do sit ups.

You can also ride a bike around your neighborhood or hike on a hiking trail. A walk in the park or around your neighborhood is also a great way to get some exercise. Doing yoga in the park or on a beach is also a nice and relaxing way to exercise both your body and your mind.

Playing a competitive sport is also something you can try. A lot of cities have team activities such as softball, volleyball, tennis, soccer, and so on. These types of activities will not only provide you with good exercise but they will
also help you to meet new people as well.

When You Exercise, Picture Yourself…………

When you exercise, try to picture your muscles getting bigger. Research has personal goals 1. go to the gym 2. eat healthy 3. be awesomeshown that if you focus all of your thoughts on the muscles that you are working, they will respond better. Try to watch them work with each repetition as your
muscles contract and relax.

As you can tell, there are plenty of ways you can make exercise more fun and interesting. You don’ t need to follow the same routine day after day,
as you can do many other things to get in some exercise.

man and woman smilingThe important thing is that you should always try to incorporate exercise in any various form into your everyday life and make these habits the kind of habits that will last a lifetime.

 

 

To Your Health and Happiness

Thomas Wallace

 

Weight Training For Beginners

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Muscle building for beginners is an ideal regimen if you’re a skinny guy who wants to gain weight and muscle mass. Or if you’re a fat guy, you can do muscle building for beginners if you want your shoulder to be broader than your waistline. Otherwise, if you just want to be stronger and faster, you can do so by building muscles. Building muscles need you to do 3 things so that you’ll gain muscle and get bigger and stronger:

  • You should lift things that are heavy
  • Stick to a diet that promotes your muscle-building goals
  • Provide time for rest

Lifting heavy things is an essential part of building muscles. To do this more effectively, workout in a gym that has an efficient section for free weights and machines. Do some body weight exercises. It’ll bring big results for your weight loss goals and in maintaining your muscles. If you’re serious about weight training, most gyms have all the equipment you’ll need to become fit.

You’ll want to gain functional muscle strength and size, and in this case you should do full-body workout routines in combination with compound exercises. Multiple muscle groups have to be targeted by your exercises. Weight machines have improved greatly through the years so it’s not a bad thing anymore to use machines.  You’ll see many body builders now days on different machines.

As you continue to build strength you might want to consider adding free weights into your program. Do barbell squats instead of the squat machine. It’s a compound exercise that works every muscle in your physique. 

What about your diet? It depends on your current situation. If you’re skinny, your diet will comprise 90% of the muscle building battle. If you want to build size, you have to create a calorie surplus through your diet. In other words, you should take in more calories than what you burn. When you get that problem wherein you’re not gaining weight despite lifting ample weights, it means that you have to improve your diet. What are tips for a weight gaining diet? First off, eat lots of protein. It’s a different approach for weight gain that works. Make sure about your protein intake. It has to be 200 grams a day. Then gorge the rest of the 3500 calories from any foods that you find tasty, such as milk, pasta, rice, pizza, chicken, protein shakes, milk shakes and so on. (This is really fun if you’re under the age of thirty:)  I used to eat lots of peanut butter too!  Now if I just look at the jar I gain weight:)

Another approach to gaining weight for building muscles is to eat plenty of healthy foods. Your food choices for this option include brown rice, chicken, oatmeal, homemade shake, almond butter sandwiches of whole-grain wheat bread, fruits and veggies, milk, beef and eggs. Eating lots of healthy food is kinder to your insides, and it’s better than eating lots of any stuff. It may not work optimally for weight gain, but still, it makes sense.

If your overweight, this is what I did to lose weight while building strength and fitness: Fiber tablets twice a day, ate lots of protein, lifted weights every other day and reduced my carbs to under 40 grams a day.  (Mostly got rid of regular desserts and bread!)  There are plenty of low carb meal plans out there…check them out.  Including plenty of bread and dessert ideas:)

Rest in muscle building is as expedient as eating and working out. ( I can’t stress this enough! Skinny guys who want to build muscle should avoid doing cardio. Cardio is the antithesis of building large muscle mass, because it conditions your body to slow down your muscle growth. You can, for example spend 3 days a week in the gym, but know that your muscles grow when you’re at rest. What fitness experts usually practice is to workout exhaustively and then give their bodies ample time to recover by resting. Spend 8 to 9 hours of your time for sleeping (daily) and take naps whenever you can.

 

Hopefully, this helps you on your way to health and fitness!

Thomas W.

Reasons to Embark in Vegan Cooking

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Vegan cooking can offer a large number of benefits.

With so many people around the world looking to embark on a greener lifestyle it is no wonder that the Vegan lifestyle is receiving a large amount of attention lately as well. From people who are looking to embark in just some minor changes to those who are looking to completely revamp their entire lifestyle. Regardless of whether you are looking to make a massive change or just a few small differences Vegan cooking can offer a large number of benefits, which helps to ensure that many people start picking up the habits.

Vegan lifestyle is much more green friendly than eating tons of meat it also has a huge benefit of being a much cheaper lifestyle.

Aside from the reality that a Vegan lifestyle is much more green friendly than eating tons of meat it also has a huge benefit of being a much cheaper lifestyle. Because the majority of the foods that are eaten in a Vegan lifestyle can be grown at home it provides a substantial savings that you would not otherwise be able to realize if you were relying on purchasing the majority of your foods from a grocery store. By omitting meats from your diet you are not only doing your part to help the environment but with savings in the thousands of dollars possible each year it can be a huge benefit to look towards a Vegan lifestyle.

Many Vegans opt to grow their own produce.

Other concerns that are important is the ability to avoid chemical treated foods. Many Vegans opt to grow their own produce, which provides the huge benefit of allowing you to use your own home grown organic foods. This makes them much cheaper for you, which again can significantly decrease your average grocery bill. It is still very important to realize that you might need to buy some food items from the store, however you will not need to worry about the items that you do need to purchase as much since the costs will be significantly lower and there are generally less likely to be subject to harmful chemicals.

Many people opt to turn to a Vegan lifestyle due to the health benefits. It is a proven reality that people who consume large amounts of meat tend to weigh more. This is a reality that cannot be avoided especially due to the increasingly large number of people around the world who are becoming obese. By changing to a Vegan lifestyle, it is much easier to lose weight and find a much healthier lifestyle that will benefit your entire family. In order to really see the benefits of this it is necessary that you take some time to really devote to the Vegan lifestyle to see a real benefit.

Most people find that the Vegan lifestyle is perfect for their needs.

There are some studies lately that speculate that Vegan cooking has been linked to also help reduce the occurrence of diabetes as well. In order to really know if this is true for you it is important to talk to your doctor. Many people experience huge changes to their blood sugar levels by switching to a Vegan lifestyle, however many others also find that it is increasingly difficult to find a good method of changing their blood sugar levels to reduce the need for additional medication. If you are looking to reduce your blood sugar levels then it is important to talk to your doctor before making the adjustment.

You can save money on a Vegan Diet.

With any change you might be considering you should always take plenty of time to review your options. Most people find that the Vegan lifestyle is perfect for their needs without spending months of research however; you should still take at least a bit of time to ensure that this is the right lifestyle for you. If you are not interested in making a permanent change then you should consider making some small changes and working to tweak each of these changes to your exact lifestyle preference. You might need to make several changes, but you should be able to settle into a comfortable pattern and lifestyle quite quickly if you devote a bit of time and effort to the process.

Thomas Wallace

 

 

Why You Should Exercise Regularly

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Many us need to follow an exercise program, in order to remain healthy. Below, you’ll find several good reasons why you should start exercising now.

1. Fat loss

It is well proven from scientific research all over the world that physical exercise contributes to weight loss. If you burn more calories than you
consume through nutrition, you’ll lose weight. When you exercise, you burn more calories than when you don’t. It’s really simple – the more you exercise,
the more weight or fat you’ll lose.

2. Prevent Disease

The chances of developing several various diseases has been proven to decrease when exercising. These diseases include heart disease, cancer, diabetes,
and stroke. (Exercise has also been proven to help recover from these diseases.)

Around 4 out of 5 deaths caused by heart disease and cancer, are linked to factors that include stress and lack of exercise. We all know that diabetes
increases the chance for heart attacks and strokes. What this shows, is that many of the risk factors and diseases caused by not exercising are working
in conjunction to damage your health. To prevent this from happening, start exercising.

3. Improving Disease

Many severe and minor diseases can be improved or even healed through regular exercise. These even include the diseases listed above. By following
a regular plan, you can also decrease HDL cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well.

Exercising on a regular basis will also reduce the risk of prostate cancer for men, breast and uterine cancer for women, and much more. All of
this is scientifically proven, which is why you should start exercising today.

4. Think Better and Sleep Better

Everyone knows from the many scientific studies that regular exercising will lead to an increased release of endorphins in the body. These chemicals
will fight depression and make you feel happy. The body releases these endorphins only 12 minutes into the workout.

There is another chemical known as serotonin that is increased during and after a workout. The increased levels of serotonin in the central nervous
system is associated with feelings of well being and decreased mental depression. The chemical can also help you sleep better at night.

5. Enhance Your Wellness

When you are in great shape and well fit, you’ll have more energy and you’ll notice that your overall mood is improved. You will have experienced that
you can stretch beyond your own limits and you know that you can do more than you thought possible.

6. Persistence

Exercising regularly will give you more energy,  which can help you be more productive at home and at work. Exercising can help give your new goals
a sense of purpose and give you something to focus on and aim for. This can help you increase your persistence and prevent you from going off track
while you aim for your goal.

7. Social Capabilities

After a workout on a regular basis you can boost your self esteem. This can help you look better and you’ll be more comfortable as well. Exercise
will also help you to become more active and meet new people, which will prevent you from feeling isolated and unsupported. Exercise will also
increase your interests in sex, and can help you to improve your marriage or your partner relationship.

After knowing all of these tips and reasons to exercise, you shouldn’t hesitate to get out there and exercise. You can exercise at home or go out
there and join a gym. There are several different ways that you can exercise, all you have to do is select a few that you like. Take a little bit of time out of your day and start exercising  you’ll feel better than ever before and your body will thank you.

Sincerely

Thomas W.

Exercise Balls Are One Of The Most Innovative Ways To Exercise.

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Exercise balls are one of the most innovative ways to exercise. These little balls will catch every one’s fancy due to their shape and very attractive
colors. The real benefit of these balls, which
were introduced by a group of Swiss medical therapists,
is a substitute of support during exercise.

Working out with the exercise balls will strengthen and tone all of the major muscles of the body. The soft texture of the balls make it an ideal choice
for Yoga positions, using dumbbells for muscle
toning, or working on heavy duty weight training equipment.

The advantage of exercise balls is that they are durable and maintain shape well under pressure. The documentation with the balls will provide test
load figures for how much weight the exercise balls
will hold. The advantage here is the fact that the
balls provide soft yet firm support that doesn’t
harm your body.

You can find exercise balls in several different colors and finishes. You can even get a ball that matches the texture of your room. They are simple
to store and you can even roll them under your bed
or a table if you prefer. When you aren’t using
them, you can let kids play with them. These balls
are very fun for kids, as they are very soft and
won’t cause them any harm.

Medical Equipment

Originally developed for use in medical therapy, the exercise ball is used to support the body during exercise. These balls will provide support
to the body when you do a specific exercise in a specific position and still need to maintain the balance. Most exercise balls are made of burst
proof latex or other material that is very safe to use.

There are many postures with yoga and muscle toning exercise that can only be done with the help of support. For these postures, exercise balls are
quite useful. The exercise balls will introduce an element of stability to the exercise that you  wouldn’t normally get with the floor exercise.

Your body responds automatically to the instability to keep balanced on the exercise ball. This will help in strengthening the muscles that aren’t
actively participating in exercise.

An exercise is also very useful for physiotherapy treatment. Exercise balls will help to get rid of backache and spinal disorders. The small
range of movement and adjustment of balance of the spine that is induced by exercising with the exercise ball will help reduce back pain.

The Swiss ball exercise is for people with back pain to provide them with a simple way to restore movements after an episode of back pain. It also
results in improved muscle strength, greater flexibility, and a wide range of motion of the spine during treatment.

Try a few crunches on an exercise ball and see how sore you’ll be tomorrow:)

Have a great day!

Thomas W.

 

 

What is a Caveman Diet?

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

What is a “Caveman Diet”?

A Caveman Diet or better known as the Paleo Diet is a diet where you basically eat how a caveman ate. No sugary foods and processed foods. Cavemen did not have hot dogs and burgers, nor taco’s for lunch or a bag of chips for snack time. They had to hunt for their own meat. In its most basic definition, a caveman diet is a diet where you just eat meat, nuts, fruits, vegetables and drink water; LOTS of water! ( I add water based drinks like Crystal Light and Tea, because I like them:) (Try protein chips instead of regular chips!!)

If you remember in your history book in school you may have seen cavemen pictures most probably. If you notice, the cavemen are built really well with very little body fat! That’s something for you to think about. They have very fit bodies because they don’t sit around watching TV all day or use a computer 10 hours a day and eat junk food.

They eat lean protein, run around looking and hunting for food. They even have to chase their food really long distances just to eat! Considering this, the “Caveman Diet” was born. Eat “natural food” and get plenty of sleep and exercise. It sounds simple and it could be simple depending on your addiction to sweets or processed foods. Anyway, once you get started after your first few days, it’s time for a tasty healthy lifestyle for good!

The amazing benefits of following the Caveman Diet:

  • Improved sleep
  • Increase in muscle mass
  • Greatly increased speed of weight loss
  • Less or no bloating
  • Reduced allergies
  • Better absorption of nutrients from food
  • Greatly lowered risk of heart disease, diabetes or cancer
  • Mental clarity
  • Healthier gut flora
  • Increased lipids
  • Improved mood or attitude
  • Clearer skin
  • Healthier looking hair

But does the Caveman Diet come with side-effects? Is it really worth it? According to Robb Wolf, the only side-effect of following the Paleo diet and eating like a caveman is that it will bother your friends how great you’re going to look after being on the Caveman in short time!

For example, If you’re in a restaurant and your friend asks to order for you and he/she orders something that’s not really “Paleo” then you’re going to have to refuse which might bother other people and you might be considered a “party pooper!” but real friends will support your Paleo diet and will admire you eating like a caveman!!

So do the pros outweigh the cons? I think so, but you’ll have to decide for your self:)  I know, I’ve lost over thirty pounds on this and I’m not starving!  Just saying:)

Have a Wonderful Day!

Thomas W.

Exercise and Stress

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Exercise And Stress

man and woman stretchingEven though exercise may not be the most exciting word in your vocabulary, it sure is a word with a lot of benefits. Participating in daily work outs will not only make you healthier in general, but it can also diminish the effects of stress on your body as well.

Think about all the times you have heard someone say “the doctor says it’s stress related”. Normally people will laugh it off, concluding that doctors
say that when they don’t know the real answers or diagnosis. The truth of the matter is that too much stress will play a role in many diseases.

man and woman doing squats togetherTo help increase your immune system and decrease your stress level as well, try exercise, as movement is the key word here. Bending, stretching, reaching
and walking. There’s really no need to buy any expensive equipment either, as you can implement more movement into your daily routine and reap the benefits.

If you like aerobic exercise, you should grab a partner and have a blast with one of the basic aerobic videos. Or, you can simply go out for a walk and enjoy spending time together. As you may have heard, walking really is the best overall exercise you can do for your health. As long as you have a pair of walking shoes, you’ll be fine.

woman stretching before working out.As you go through your daily activities, make it a point to walk a little farther, bend down and pick something up without using a pick up stick
or moving the item towards you with your foot. While you are sitting, you should also do some simple and quick stretches for your neck and shoulders.

If you enjoy sitting around watching television, you should consider buying a jogging board. These padded boards will make running, jumping, or walking in place less stressful on your knees and joints. They are easy to store as well and also very portable.

In many people’s opinions, jogging boards are the best pieces of equipment you can buy. They are also far cheaper than bulky treadmills and stationary bikes.

woman walking with her dogThere are several different exercises that you can do to help you eliminate the stress in your life. Walking is by far the best, as you can easily lose yourself and your troubles by walking. Even if it is just around the block, walking can do wonders for your health as well as stress.

If you have a lot of stress in your life, you may want to consider a gym. Working out then sitting in the sauna is also a good way to relieve tension. If your gym has a pool, you may find swimming to be very beneficial as well, as it helps you to relax.

Hope This Helps

Thomas Wallace

 

 

Now That I Have To Eat Salads, Any Suggestions?

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Now That I Have To Eat Salads, Any Suggestions?

When people resolve to lose weight, they know snacks and junk foods will have to be eliminated and replaced with salads and fruit. In order to stay on such a dietetic resolution it is imperative that the meals be enjoyed.

Of course, it’s easy as pie to peel a banana or grab an apple and enjoy the delicious flavors of these and several other fruits without the hassle of preparation. However, everyone knows that we still need our vegetables as some nutrients which may be lacking in fruits are very much more present in these substances.

 

Moreover, when it comes to weight loss, as we detoxify with exercise and diet, it is imperative that the body is nourished and provided with as much essential substances as possible to maintain adequate health and wellness. These are abundant in green leaves and vegetables and in addition to this; these substances possess the fibrous qualities to serve as intestinal brooms for ridding the body of excess debris.

But how many people do you know that just grab plain lettuce or cabbage and chew on these items like rabbits? Even if you came across someone so inclined, I bet you they wouldn’t last long on such a practice. But still we need the vegetables. So how does one ensure to get them and enjoy them as we go on a weight loss diet?

Perhaps the tastiest and most creative way will be by eating salads.
Now, to enjoy them and to be able to have fun making them on your own for saving money and knowing exactly what is in your meal, here are some tips and recipes that should come in handy.

Ensure to chop the base vegetables all to the same size to allow the flavors to intermingle. When making for the whole family you can double the ingredients in the recipes and increase the vegetables.

Great choices for base vegetables for salads are Lettuce, Cabbage and Kale.
You can augment these with fruit vegetables like Cucumber, bell peppers, tomatoes etc or root vegetables like carrots or plain celery.

For a dressing, you can use any choice of the following to enjoy your salads while you go on a diet for weight loss

1. Tom-Avo
-2 organic Roma or Hot House tomatoes
-2 big Avocadoes (pitted)
-2 tsp orange juice (freshly squeezed) 2 oz of water

Serving Suggestion: Chop some Red Cabbage say a cup or less finely and sprinkle into the soup
2. The Real Ranch Dressing:
-2 medium sized tomatoes
-2 young coconuts
-1/2 tsp of salt
-6 organic sun dried tomatoes
-I stalk of Celery
-1 tbs of lemon juice (optional)

Blend all and use as a dressing for a lettuce based salad. (Note: I recommend using one base leafy vegetable at a time, if desired a fruit veggie like cucumbers or organic bell peppers can be used along with shredded carrots)

3. Guacamole:
-2 avocadoes
-2 medium tomatoes
-1/2 orange
-Sea salt to taste
Process everything in your food processor.
I would say this can be an excellent first food for a child in the evenings. Serve in lettuce leaves or largely cut cabbage leaves a la Tortilla chips and dips.

4. Dress Down Dressing:
-1/2 lemon
-2-3 avocadoes
-Sea Salt to taste
-1/2 cup water

With the suggestions above, now that you may have to include more salads and vegetables into your diet for a safe and healthy weight loss, these delicious recipes will ensure that you not only enjoy how you make your meals but most importantly that they taste good. This way you can stay on your weight loss program and still not compromise tasty meals per-se.

Well, enjoy your salads and have fun working out later on.

Have A Great Day!

Thomas Wallace

 

P.S.  Please check out this comprehensive blog post on 127 Weight Loss Tips for a   Fit & Healthy Body.