Are you ready to finally get your body back in shape?
SHAPE-DAT-BODY established the SHAPE-DAT-BODY network, to allow you to get FREE personal training tips with video, podcast, guides, and interaction with other people just like you.
Mar 3, 2011
Join The Challenge!
SHAPE-DAT-BODY established the SHAPE-DAT-BODY network, to allow you to get FREE personal training tips with video, podcast, guides, and interaction with other people just like you.
Mar 1, 2011
Fitness Training
On this fan page, you will get access to free personal training advice on how you can build your best body, EVER!
Dec 9, 2010
Join the 2011 Shape-Dat-Body Challenge
Are you ready to SHAPE-DAT-BODY in 2011?
Get in your best shape in 2011. Make the SHAPE-DAT-BODY Challenge your New Years Resolution to be the best you in 2011!
Get in your best shape in 2011. Make the SHAPE-DAT-BODY Challenge your New Years Resolution to be the best you in 2011!
Nov 27, 2010
2011 Shape Dat Body Challenge
Are you ready for the challenge?
Every year I go through the process of starting out my year in the gym. Generally, I hit the gym hard for about 6 months. Right at the sixth month mark is when I go to a 4 time a week workout because the Summer would have arrived. The Summer means for me that my Jeep top will be down every day, day trips to the beach, roof top parties, pool-side margaritas, tank tops, and anything that allows me to strip down and show off what I've been working on during those cold cold months.
Will you be ready for the summer in 2011? Have you made up your mind to finally whip that body in shape? Now is the time to think of a plan to be ready for the sizzling heat of the Summer. Join the 2011 SHAPE-DAT-BODY Challenge!
SHAPE-DAT-BODY presents a virtual challenge that will reach national audiences, who will all shape their best body in 2011. The challenge lasts 26 weeks, with a winner chosen at the end. This challenge will showcase that no matter where you are on the planet, if you have access to a computer, SHAPE-DAT-BODY can challenge you to build your best body, which will help you get in the best shape you’ve ever been in.
The major scope of SHAPE-DAT-BODY is to teach the average person how to build their best body. SHAPE-DAT-BODY is designed for busy professionals, beginner weight training enthusiasts, first time “gym goers,” and those who have tried other programs that haven’t worked in the past. The core of SHAPE-DAT-BODY’s philosophy is teaching and illustrating the understanding of nutrition and how it affects the body, as well as simple weight lifting routines, which can be used year after year.
Visit my website at http://shapedatbody.com for more information. You can also email me directly at followme@shapedatbody.com.
Jul 14, 2010
Artificial Sweeteners Linked To Obesity
http://achieve-fitness.com/blog/2010/07/07/artificial-sweeteners-linked-to-obesity/
Reference: achieve Fitness
Ever since the birth of artificial sweeteners, we’ve wondered if there was a definite link between these popular sugar substitutes and weight gain, or more specifically, obesity. Varying opinions exist on this controversial topic and it’s difficult to filter through all the information and research out there, much of which has been discredited.
It’s rare that you see fit, lean people walking around drinking diet soda. And just the same, it’s rare to encounter someone who is struggling to lose weight who doesn’t have a 3 diet soda per day habit! Also, when you look at the major jump in the obesity epidemic, it coincides very definitely with the introduction of artificial sweeteners into large quantities of the American food supply. So, common sense tells me that there is a definite correlation between the two, but what does science and research say?
A huge body of research has proven that the human body undergoes a series of hormonal and physiological responses that prepare the body for food intake. This response can be initiated by something as simple as smelling or thinking about food. (We’ve all had the experience of having your mouth water when you smell your favorite treat baking in the oven).Your brain begins to send signals to your body to prepare for the arrival of nutrients in order to maximize nutrient absorption in the small intestines and to minimize the effects that the food will have on your natural hormone balance.
The trouble is, this same metabolic response occurs when the body is given the sweet taste that is contained within sugar substitutes. When you feed your body non-caloric and non-nutritive sweeteners like aspartame (Nutra Sweet and Equal), saccharin (Sweet and Low), or sucralose(Splenda),it gets confused. These sweeteners make the brain start to send the signals that calories are on the way and trigger a whole set of metabolic responses and hormone surges. However, when the calories don’t arrive, your brain tells your body to go out and get them! Your appetite naturally increases, even if you’re full, and cravings usually come in the form of high carbohydrate foods to quickly fill the void and feed the insulin response that has already occurred.
A great study was published in the Journal of Behavioral Neuroscience by a group of scientists, doctors, and medical researchers from Purdue University which closely examined the effects of artificial sweeteners on weight gain. The researchers gave two different groups of rats some yogurt, one batch sweetened with natural sugar and one with saccharin, then monitored their behavior, eating habits, and physiological changes over the next few weeks. Their findings were eye opening.
The researchers found that the total food consumed over the next 14 days dramatically increased only in the artificial sweetener group. Despite them taking in fewer calories from the yogurt itself, their overall caloric intake following the consumption of the artificially sweetened yogurt increased substantially. Second, this group gained a significant amount more weight than the natural sugar group, and of course, their body fat increased as well. The third finding was that the rats that were fed the artificial sweeteners actually lost several degrees in their core temperature, which is a definite sign that their metabolism slowed down.
So, not only did the artificial sweetener group of rats gain more weight and body fat, but their metabolism was indefinitely affected, which led to increased caloric intake well after their initial intake of the sugar substitute.
The point is, not all calories are created equal. Quality can be just as important as quantity. When foods are low in calories, they don’t necessarily translate into being good choices for weight loss. Furthermore, artificial sweeteners are just that – artificial. The human body is not designed to metabolize chemicals or other unnatural substances! Though sugar is obviously not the answer for weight loss either, at least your body recognizes it and can metabolize it naturally.
One final thought if you’re still not convinced. The number of Americans who consume products that contain sugar free sweeteners grew from 70 million to 160 million from 1987 to 2000. During this same time period, the incidence of obesity in American has doubled from 15 percent to 30 percent. In addition, within this time frame, the number of Americans who are considered overweight has grown from 30 percent to nearly 65 percent! Wow!
So what’s the bottom line? Avoid artificial sweeteners like the plague! Your weight loss efforts and your overall health will thank you!
Reference: achieve Fitness
Ever since the birth of artificial sweeteners, we’ve wondered if there was a definite link between these popular sugar substitutes and weight gain, or more specifically, obesity. Varying opinions exist on this controversial topic and it’s difficult to filter through all the information and research out there, much of which has been discredited.It’s rare that you see fit, lean people walking around drinking diet soda. And just the same, it’s rare to encounter someone who is struggling to lose weight who doesn’t have a 3 diet soda per day habit! Also, when you look at the major jump in the obesity epidemic, it coincides very definitely with the introduction of artificial sweeteners into large quantities of the American food supply. So, common sense tells me that there is a definite correlation between the two, but what does science and research say?
A huge body of research has proven that the human body undergoes a series of hormonal and physiological responses that prepare the body for food intake. This response can be initiated by something as simple as smelling or thinking about food. (We’ve all had the experience of having your mouth water when you smell your favorite treat baking in the oven).Your brain begins to send signals to your body to prepare for the arrival of nutrients in order to maximize nutrient absorption in the small intestines and to minimize the effects that the food will have on your natural hormone balance.
The trouble is, this same metabolic response occurs when the body is given the sweet taste that is contained within sugar substitutes. When you feed your body non-caloric and non-nutritive sweeteners like aspartame (Nutra Sweet and Equal), saccharin (Sweet and Low), or sucralose(Splenda),it gets confused. These sweeteners make the brain start to send the signals that calories are on the way and trigger a whole set of metabolic responses and hormone surges. However, when the calories don’t arrive, your brain tells your body to go out and get them! Your appetite naturally increases, even if you’re full, and cravings usually come in the form of high carbohydrate foods to quickly fill the void and feed the insulin response that has already occurred.
A great study was published in the Journal of Behavioral Neuroscience by a group of scientists, doctors, and medical researchers from Purdue University which closely examined the effects of artificial sweeteners on weight gain. The researchers gave two different groups of rats some yogurt, one batch sweetened with natural sugar and one with saccharin, then monitored their behavior, eating habits, and physiological changes over the next few weeks. Their findings were eye opening.
The researchers found that the total food consumed over the next 14 days dramatically increased only in the artificial sweetener group. Despite them taking in fewer calories from the yogurt itself, their overall caloric intake following the consumption of the artificially sweetened yogurt increased substantially. Second, this group gained a significant amount more weight than the natural sugar group, and of course, their body fat increased as well. The third finding was that the rats that were fed the artificial sweeteners actually lost several degrees in their core temperature, which is a definite sign that their metabolism slowed down.
So, not only did the artificial sweetener group of rats gain more weight and body fat, but their metabolism was indefinitely affected, which led to increased caloric intake well after their initial intake of the sugar substitute.
The point is, not all calories are created equal. Quality can be just as important as quantity. When foods are low in calories, they don’t necessarily translate into being good choices for weight loss. Furthermore, artificial sweeteners are just that – artificial. The human body is not designed to metabolize chemicals or other unnatural substances! Though sugar is obviously not the answer for weight loss either, at least your body recognizes it and can metabolize it naturally.
One final thought if you’re still not convinced. The number of Americans who consume products that contain sugar free sweeteners grew from 70 million to 160 million from 1987 to 2000. During this same time period, the incidence of obesity in American has doubled from 15 percent to 30 percent. In addition, within this time frame, the number of Americans who are considered overweight has grown from 30 percent to nearly 65 percent! Wow!
So what’s the bottom line? Avoid artificial sweeteners like the plague! Your weight loss efforts and your overall health will thank you!
Jun 24, 2010
Are you getting enough protein?
Are you getting enough protein?
In 2008, I decided it was time to take a trip to Afghanistan. I had served in the military for 10 years and never had the opportunity to be "volun-told" to live in hell-hot heat. Well, my opportunity came when I started working for a contracting company. I was asked if I wanted to go to Afghanistan for a while and it took me no time to respond with yes. Prior to my deployment to Afghanistan, I was living life up with going to weekly parties, countless nights out on the town, and tons of beer filled trips to the beach. I didn't realize it at the time, but my waist line was gradually get bigger. Yikes!
So, once I made it to Afghanistan, I decided it was time for me to work on my waist line. My plan to reduce my waist size include:
1. Less than 1800 calories per day.
2. Weight lifting program - Lifting 3 days a week.
3. 30 high intensity minutes of cardio on workout days.
4. 60 to 90 minutes of high intensity cardio on non-workout days.
5. Sunday was a rest day, also giving me the opportunity to cheat on my calorie intake with cookies, ice cream, and what ever other craving I had.
With this routine, I managed to lose 25lbs in 5 months. Boy was I excited. I was looking lean, mean, and tired. I was in the gym anywhere form 90 minutes to 3 hours. The one thing I refused to take was any form of extra protein and/or supplement. One day, as I was showing off my newly transformed body, I received a comment from a few women. "You're getting too skinny, guys aren't suppose to look like that!" I was thinking too myself, dang; it worked for skinny Luther...but then again, I can't sing like skinny Luther.
At the time I didn't realize it, but while I was on my quest to lose 25lbs, I not only lost fat, but I lost precious muscle, which made my look too skinny. Had I known the power of protein, I could have probably look ed like a teenage mutant ninja turtle when I left Afghanistan. Here's the deal. Your body needs energy to perform any activity. It generally uses carbs, when available. But it also attempts to burn fat for fuel as well. But when your muscles needs to repair themselves, lack of protein means your body using the precious muscle for energy and fuel sources.
Here are the facts about protein:
1. Your muscles need protein to repair themselves.
2. Generally, must people need to consume 1 gram of muscle per pound of lean muscle mass (with a healthy training routine).
3. Taking protein supplement can be one of the easiest ways to get the amount daily protein needed.
4. Protein doesn't make you fat, unless you're consuming too much of it or you're not working-out regularly.
5. Protein makes up your body's structure.
6. Proteins are made up of amino acids.
7. Protein digestion releases nitrogen waste.
8. Inadequate protein intake damages your body.
9. Most of the protein we eat is burned as calories.
10. Many people have increased protein needs.
BodyHealth.com had this to say about protein consumption, "The body may actually 'eat itself' to acquire the necessary amino acids, or borrow the amino acids from the immune system or body functions to meet its protein needs. If you workout and don't have enough protein to rebuild your body, instead of getting stronger, you will become weaker and be subject to injury. Whether due to restricted diets, illness, skipping meals, poor diet choices, and so on, inadequate protein/amino acid intake can compromise your health and affect body functions."
Reference
Jun 6, 2010
Do you got the ITIS?
Has this ever happened to you?
You’re busy as crap at work, you have 3,000 things to do when you get home, and plus you still need to hit the gym. Now you know you’re having a bad day when you have to sing this to yourself: So after you take care of that, you leave and you start task number 10. (Yes I know yall do personal stuff on company time…hell…we all do.) Task number 10 is completed, and then you head home. You take care of a few other errands around the house, but somehow you end up sitting on your couch or your bed. You tell yourself, “Self…if you sit your ass down, you know you’re going to fall asleep…don’t do it!!” After having this very personal conversation with yourself, you sit down anyway. After all this….the ITIS attacks!!
Oh boy…when the ITIS comes…it comes. It’s like a big slap in the face. So as you’re probably not even fighting sleep at this time, you tell yourself you’ll only sleep for one hour and then you will go to the gym once you wake up. Now…who are you kidding? You know good and well that after a long day at work that once that ITIS slaps you, you might as well set that alarm for tomorrow morning’s wake-up call. There is no escaping the ITIS except for this one little trick……
Here's the trick...when you get home and hear your bed calling your name...rebuke it! Put on your gym clothes and get your butt to the gym! You need to do this every time you feel this ITIS attack you. If you allow the ITIS to control when you go to the gym, you’ll probably end up skipping gym workouts and not ever meeting your physical fitness goals. Once you’re at the gym, you’ll forget you were ever sleepy, you’ll have a great workout, and you’ll be proud of yourself that you didn’t miss another workout because of the ITIS. According to an article written by “HOWTOBEFIT.com,” here are 10 good reasons to escape the ITIS and journey to the gym:
Here's the trick...when you get home and hear your bed calling your name...rebuke it! Put on your gym clothes and get your butt to the gym! You need to do this every time you feel this ITIS attack you. If you allow the ITIS to control when you go to the gym, you’ll probably end up skipping gym workouts and not ever meeting your physical fitness goals. Once you’re at the gym, you’ll forget you were ever sleepy, you’ll have a great workout, and you’ll be proud of yourself that you didn’t miss another workout because of the ITIS. According to an article written by “HOWTOBEFIT.com,” here are 10 good reasons to escape the ITIS and journey to the gym:
- Detoxifying – Reduces psychosocial stress
- Anger Management – Physically release negative energy
- Increased Awareness – Helps prevent the psychosocial process of stress
- Decreased Boredom – Going to the gym is never boring. The gym can also serve as a challenge for your body.
- Stronger Immune System – When you’re in good shape, your immune system allows for quicker recovery times.
- Endorphins – It’s released during exercise. It provides a pain relieving effect and promotes a sense of euphoria.
- Introspection – This time to yourself for thinking, meditation, and other self time needed activities. Take this time for yourself.
- Reduction of Muscular Tension – Constant resistance training promotes muscle growth, and prevents muscle tension, in the form of backaches, arthritic joint pain, etc.
- Moving Meditation – Repetition of motion promotes calmness and tranquility.
- Improvement in Sleep – After escaping the ITIS, it will hit you even more once your exercises are complete. You’ll have a great night sleep and be happy you didn’t let the ITIS get you, because you reduced stress, meditated, had time to yourself…and you’re feelin’ good.
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